Spring roll filling: 0pp
Half a bag of bean shoots
Handful of mushrooms, cut into strips
1 large carrot, grated
Fry lite
2 tablespoons soy sauce
1 tablespoon rice vinegar
2 drops sesame oil
Spray a pan or wok with fry lite and stir fry the veggies till the desired texture, adding soy sauce, oil and vinegar when the mixture begins to look dry.
To make low in pp mini spring rolls;
Take a wonton wrapper and lay a teaspoon of filling in the centre. Roll on the diagonal till the filling is covered, tuck in the ends and complete the roll. Spray with fry lite and bake for 15 minutes at 200'. 1pp for 2.
To make 0pp mock spring rolls;
Blanche the outer wide layers of a leek in boiling water and wrap and bake as above.
Sweet & sour dipping sauce:
60g reduced salt and sugar ketchup
6 teaspoons malt vinegar
2 teaspoons sweetener
Splash of lemon juice.
Mix well. Serves 3, 0pp per serving.
Chicken chow mein - serves 2, large portions of 5pp each
400g chicken breast cut into strips
Half a bag of bean shoots
1 tin bamboo shoots, drained
4 spring onions, sliced
2 cubes frozen crushed garlic
1 cube each frozen chopped ginger and frozen chopped red chilli pepper
2 tblspns soy sauce
2 tblspns rice vinegar
Fry lite
Stir fry the chicken pieces until they begin to whiten, along with the frozen cubes. Add the veg and the reminding ingredients and stir fry till cooked through.
Mix with miracle noodles to retain the 5pp per portion total, or add rice noodles with a pp value to your desired portion size.
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