Chicken in black bean sauce

Chicken in black bean sauce
  • Serves: 4
  • Prep time: 15 minutes
  • Cook time: 30 minutes
  • Ready in: 30-60 Minutes
  • Difficulty Rating: 2
  • SP Perfect for Extra Easy SP
  • Syns per serving:
      FREE

Seared strips of chicken with crunchy bamboo shoots and water chestnuts in a savoury black bean sauce.

ingredients

  • 25g fresh root ginger, peeled and finely chopped
  • 3 large garlic cloves, finely chopped
  • 2 tsp Marmite
  • 400g can or carton black beans, drained
  • low calorie cooking spray
  • 1 large onion, finely chopped
  • 3 tbsp light soy sauce
  • 400ml boiling chicken stock
  • 800g skinless and boneless chicken breasts, cut into strips
  • 1 large carrot, peeled and cut into matchsticks
  • 1 small red pepper, deseeded and roughly chopped
  • 5 spring onions, cut into 3cm lengths
  • 225g can bamboo shoots, drained
  • 225g can sliced water chestnuts, drained
  • freshly ground black pepper

method

  1. Put the ginger, garlic, Marmite and half the black beans into a small food processor or blender and blend until fairly smooth, adding a little water if necessary.
  2. Spray a large non-stick frying pan with low calorie cooking spray and place over a medium heat. Add the onion and fry for 5 minutes, adding a little water if needed. Stir in the black bean paste, soy sauce, 300ml stock and the remaining black beans and simmer for 10 minutes or until thickened.
  3. Meanwhile, place a large non-stick wok over a high heat. Spray with low calorie cooking spray, add the chicken and cook for 6-7 minutes. Transfer the chicken to a plate.
  4. Spray the wok with more low calorie cooking spray, add the carrot, red pepper and a little water and stir-fry for 3 minutes. Add the spring onions, bamboo shoots and water chestnuts and cook for another 2 minutes.
  5. Add the chicken and the black bean sauce to the wok along with the remaining stock, season with pepper and bring to a simmer. When the chicken is cooked through, serve hot with rice. Enjoy!

Tip: This dish is part of Slimming World's Food Range, available in Iceland stores

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