Low-Fat Chilli Chicken Stir-Fry & Rice Recipe (Slimming World Friendly)

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This Chilli Chicken Stir-Fry recipe is low in fat but not low in flavor! The Slimming World-friendly stir-fry packs the heat with a couple of red chillies and is served with rice for a delicious meal any night of the week!

I’ve got lots of great Slimming World Chicken Recipes for you to enjoy – right-click and open these other recipes in a new tab so that you can read them after this one.

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Chilli Chicken Stir-Fry

The full ingredients list and instructions are found in the printable recipe card at the end of this post. I highly recommend reading the blog post all the way through so that you don’t miss any tips or substitution suggestions and to ensure that you have all the ingredients and equipment required as well as understand the steps and timings involved.

Stir-fries have to be one of the easiest dishes to make and we make them a LOT at home. The key is the preparation – having everything ready to be thrown into the wok as the cooking generally happens very quickly.

When stir-frying the Slimming World-friendly way, I make use of water to steam cook the food at the same time, because of the lack of fat that goes into SW recipes.





In this particular recipe, the carrots and mangetout are boiled briefly to take the rawness off them before being added to the wok.

As far as SW recipes go, this one is PACKED with flavor as it uses a lot of ginger and garlic, as well as soy sauce, oyster sauce, and Shaoxing rice wine. Not forgetting the couple of chillies which give this recipe its name!

You could swap out the chicken for pork, beef, prawns, or even tofu to mix things up each week.

This recipe for Chilli Chicken Stir-Fry serves 4 and is ½ Syn per serving when Food Optimising.

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Chili Chicken Vegetable Stir-Fry

Ingredients Used in This Recipe

For your convenience, I’ve linked any specialized ingredients needed for this recipe to Amazon below.

  • Skinless, Boneless Chicken Thighsto make sure that the chicken is FREE, make sure all visible fat is removed.
  • Dark Soy Sauceor you could use Tamari which is a gluten-free (check the label) soy sauce.
  • Oyster Sauce
  • Shaoxing Rice Wine
  • Cornflouralso known as Cornstarch, used to thicken the sauce – this is where the Syns in this recipe comes from.
  • Chicken Stock/Brothhomemade or storebought using stock cubes or ready-made – it’s up to you. Check your membership book for up to date Syn guidelines on using stock.
  • Basmati Riceto serve, but noodles would work well too.
  • Low-Calorie Cooking Spraymy go-to is Frylight.
         
 

Slimming World Food Diary Printable

If you follow Slimming World, you will know that one of the crucial things to your success is keeping a Slimming World Food Diary.

I’ve got a free printable Slimming World Food Diary & Meal Planner here which now includes a diary for Extra Easy SP.

Slimming World Chicken Stir-Fry
         

How Do I Make Slimming World Chilli Chicken Stir-Fry?

Just check out the recipe card below with full ingredients and instructions. You can print the card out too (don’t worry, any pics don’t print to save your ink!).

Chicken Stir-Fry and Rice

Chilli Chicken Stir-Fry

Yield: 4
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes

This Chilli Chicken Stir-Fry recipe is low in fat but not low in flavor!

Ingredients

  • 600g () skinless, boneless chicken thighs, cut into bitesize pieces
  • ½ tsp sweetener
  • 2 Tbsp dark soy sauce or tarmari
  • 4 tsp oyster sauce
  • 25ml Shaoxing rice wine, divided
  • Salt and black pepper
  • 2 tsp cornflour (cornstarch)
  • 120ml chicken stock (broth)
  • 300g dried basmati rice, to serve
  • 4 large carrots, peeled and sliced
  • 600g mangetout or sugar snap peas
  • Low-calorie cooking spray
  • 4 garlic cloves, sliced
  • 10cm (5") piece fresh ginger, peeled and cut into thin matchsticks
  • 2 red chillies, deseeded and finely chopped
  • 6 spring onions (green onions/scallions) cut into short diagonal lengths

Instructions

  1. Place the chicken in a small bowl and add the sweetener, soy sauce (or tamari), oyster sauce, and 2 teaspoons of rice wine. Season with salt and black pepper to personal preference and set aside to marinate.
  2. Place the remaining rice wine, cornflour, and chicken stock into another bowl. Stir to combine and set aside.
  3. Cook the rice according to the package instructions.
  4. Boil the carrots in a saucepan for 3-4 minutes, then add the mangetout. Boil for a further minute. Drain and set aside.
  5. Place a non-stick wok or large frying pan on high heat and spray with cooking spray. Add the garlic, ginger, chillies, and a splash of water and stir-fry for 3-4 minutes or until all of the water has evaporated.
  6. Add the chicken and any marinade to the wok and stir-fry for 7-8 minutes or until the chicken is cooked through.
  7. Add the part-cooked carrots, mangetout, and spring onions to the wok and stir-fry for a further 2 minutes.
  8. Stir in the chicken stock mixture and simmer for 1 minute.
  9. Divide the rice and stir-fry between four bowls and serve. Chicken Stir-Fry and Rice

Notes

  • Slimming World Syns per serving: ½ when Food Optimising.

Recommended Products

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 265Total Fat: 3gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 35mgSodium: 878mgCarbohydrates: 42gFiber: 7gSugar: 9gProtein: 16g

This site uses Nutritionix to provide estimated nutrition. Nutritional information is always approximate and will depend on the quality of ingredients used and serving sizes. If you need exact calories and macros, please do your own calculations.

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More Slimming World Friendly Recipes

Want a few Slimming World recipes to try next? Here are some of our favourites:

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About Slimming World

Slimming World’s Food Optimising plan is a healthy, flexible approach, based on everyday foods, to help people lose weight without ever going hungry. It’s a practical, family-friendly plan that fits easily into everyday life and doesn’t require complex weighing and measuring or obsessive calorie counting. Slimming World


Disclosure: I am not affiliated with Slimming World in any way other than being a member and following their Food Optimising plan. This recipe may have been adapted from a Slimming World magazine or book. If you are reading this blog post or printing this recipe the chances are you already follow SW and know all the ins-and-outs of how it works. Please check with your consultant, in your member pack, or online at Slimming World’s website for full and up-to-date details about the plan as it may be updated from time to time in line with the latest nutritional information. I am not a doctor or dietician, or providing medical advice and hold no responsibility for the complete accuracy of calorie counts and nutritional information. And where applicable, Syns in Slimming World friendly recipes. I advise you to check your own resources if you are using recipes to lose weight. All weight-loss programs should be followed on advice from a doctor.

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