Low Calorie Sweet and Sour Chicken For the 5-2 Diet

Sweet and Sour Chicken the Low Calorie 5-2 Diet Way:

A little while ago I was sent a sample of Truvia, a natural sweetener that is almost zero calorie.  The idea was supposed to be that I could cook with it, but when I checked, I found I’d been sent small sachets, the sort you might add to tea or coffee.  Since I don’t have either, the Truvia has been sitting in the cupboard for a while, but, on my last 5-2 diet fast day I had a craving for sweet and sour chicken.

My mother’s old recipe, probably the one you use yourself if you make this at home, involved tomato ketchup, sugar and a tin of pineapple, none of which would have worked particularly well at keeping the calories low so that the dish was suitable for the 5-2 diet or for that matter any other low calorie diet.  So, my adapted version uses fresh tomato, Truvia and no pineapple though if I’d had some around I might have added a little fresh pineapple.

5-2 Diet Low Calorie Sweet and Sour Chicken

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Serves	1
Prep time	5 minutes
Cook time	15 minutes
Total time	20 minutes
Meal type	Main Dish
Misc	Serve Hot
Region	Chinese

Ingredients

• 150g Skinless chicken breast (chopped into 1cm cubes)
• 1/2 Red chilli (De seeded and sliced)
• 2 Tomatoes (skinned and chopped)
• 2 teaspoons Light soy sauce
• 2 teaspoons White wine vinegar (or rice vinegar if you have it)
• 1 piece Ginger ((about 2cm) peeled and finely chopped)
• 1 clove Garlic (Peeled and finely chopped)
• 100g Shirataki noodles
• 50g Pak Choi (white part only, chopped)
• 50g Carrot (chopped into 2 cm strips)
• 2 Spring onions (chopped into 2cm strops)
• 30g Red Pepper (sliced into 2 cm strips)
• 1 teaspoon Light low cal soy
• 6 shots 1 cal oil
• 1-2 teaspoon Sweetener of your choice (I used truvia, but you may prefer to add honey or sugar. Adjust the calories as appropriate)

Directions

	Spray a small pan with oil and gently soften the ginger, garlic and chili for 2-3 minutes, stirring all the time
	Add in the chopped tomatoes, 2 teaspoons of soy, 2 teaspoons of vinegar
	Cook for 3-4 minutes till you have a thick sauce.
	Now taste and add sweetner to your own preference. I found I needed 1 sachet of truvia (about a teaspoon of sugar) but you may find you a little more.
	Spray a wok with 1 cal and brown the chicken on all sides before adding it to the sweet and sour sauce and cooking gently for 8-10 minutes.
	about 3 minutes before you want to eat stir fry the remaining vegetables, adding soy and water as necessary and then add the pre-rinsed shirataki noodles.
	Place the vegetable stirfry on a plate then add the chicken sweet and sour on top.

The result is a dish that is considerably lighter than a conventional sweet and sour, but still with that sweet and sour tang. I really couldn’t tell that I’d used sweetener instead of sugar – I’ve cooked with sweeteners before when I was looking after my mother who was diabetic and while I am still in two minds about the potential pitfalls, I don’t think it hurts to do so occassionally.   I made a noodle and vegetable stirfry to go with the chicken – if I’d had the spare calories, I might have cooked some rice and the vegetables would have been added into the sweet and sour mix instead, but shirataki noodles, while filling, really do need to be cooked with something.  This makes a substantial plate of food which should feed even the hungriest person on a 5-2 diet fast day and is under 300 calories for a portion.  It is also a low fat recipe.

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I particularly enjoy the asian flavouring and ginger is a great appetite suppressant while both chili and ginger are supposed to be thermogenic and will help increase your metabolism.  You can adjust the amount of chili to taste.  If you don’t particularly enjoy spicy foods, then by all means leave it out completely or add chili sauce to taste at the end.  You can also use different vegetables.  Green peppers, celery, mushroom and bamboo shoots would all be good in here.

I hope the 5-2 diet is working well for you.  I’m persevering, although some weeks I think I simply eat too much food on feast days (three meals out in a row doesn’t really help if you  are trying to lose weight.  But I do always feel better the day after a 5-2 diet fast day and even if I don’t lose weight every week I suspect it is stopping me from becoming a balloon!

If you want to find out more about the 5-2 diet, do check out my 5-2 diet tips and consider buying Michael Mosley’s book on the subject after you’ve read my review about The Fast Diet .