Chinese chicken and fried rice

4x 142g/5oz chicken breasts
1 tbsp Chinese rice wine or sherry, 5 tbsp soy sauce and 4 level tsp cornflour
100g/3½oz canned pineapple in juice
4 tbsp orange juice and 5 tbsp stock made with Chicken Bovril
1 tbsp wine vinegar, 1 tsp artificial sweetener and 1 level tbsp tomato purée
2 tbsp finely diced red pepper
Fry Light
6 spring onions and 57g/2oz garden peas
400g/14oz cooked rice (approx 5oz/142g dry weight)
1 beaten egg
lots of boiled egg or rice noodles to serve

1. Dice the chicken and place in a bowl. Mix the rice wine or sherry with 2 tbsp soy sauce and 1 tsp cornflour and blend until smooth. Pour over the chicken, toss to mix and allow to marinate for 15 minutes or longer if possible. Meanwhile, make the sauce: dice the pineapple, mix the remaining cornflour with 2 tbsp soy sauce, the orange juice, stock, vinegar, sweetener, tomato purée and red pepper. Place in a pan and heat gently, stirring all the time, until thickened and smooth. Remove from the heat and keep warm.

2. Spray a wok with Fry Light, slice the spring onions, throw them in with the peas and stir-fry for 2-3 minutes. Add the rice, continue to fry until piping hot, drizzle in the egg and cook, stirring continuously, for another 2-3 minutes. Add soy sauce to taste and keep warm.

3. Spray another pan with Fry Light and add the chicken mixture. Stir-fry for 4-5 minutes until browned and cooked through. Pour over the sweet and sour sauce, heat through and serve immediately with the fried rice and lots of boiled noodles.

Tip: The fried rice we’ve made for this meal is Free on the Green and Extra Easy choice as we’ve cooked it in Fry Light, which is a Free Food for Food Optimisers. Most restaurants and takeaways use lots of oil, which can make an average potion of fried rice at least 10 Syns. Boiled rice is Free Food on Green and Extra Easy so fill up on as much as you like.