Check out these delicious Fakeaway dishes that our community are absolutely loving right now! Slimming World Chinese Fakeaway Sweet and Sour Vegetables. Give the cornflour and pineapple mixture a good stir and add it to the pan with the chicken and vegetables. Cut each chicken breast into 8 or 9 even pieces. Δdocument.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Enter your email address to follow this blog and receive notifications of new posts by email. Add the chicken and cook for 3 minutes, stirring continuously. Heat the fresh oil in the wok and gently fry the ginger and chilli for two minutes. Learn how to perfect the prettiest trend in cake decorating – using edible flowers and herbs to decorate your cakes and bakes – with this impossibly beautiful guide from celebrity baker Juliet Sear. This mouth-watering Slimming World‘s spiced chicken and courgette couscous is a hearty lunch or light dinner that the whole family can enjoy. … Spray a large non-stick frying pan with low-calorie cooking spray and place over a high heat. If you’re interested in fakeways, check out the relevant section on this blog here, and if Chinese floats your boat, Yeung Chow Fried Rice, is another excellent recipe to try, courtesy of Pinch of Nom. Unfortunately, … Asian Chicken with Noodles. Blitz the sauce with a stick blender or in your food processor, then stir in the rice wine vinegar and 2 tbsp soy sauce and set aside. This is the one-stop shop for the best curries you've ever tasted - fresh, full of flavour and fantastic. These are curries for the 21st century. See more ideas about slimming eats, slimming world chicken recipes, chicken recipes. KFC original recipe chicken thighs - 6 syns each. Instructions. Instructions. And this easy, healthy Chinese dish is just as quick as a takeaway 2 Stir in the soy sauce and vinegar, followed by the ginger and garlic.Pour in the squash while stirring constantly, then set aside. Meat. ( Log Out /  Slimming World’s sweet and sour chicken recipe comes in at just 307 calories per serving. 1 To make the sauce, put the cornflour in a medium mixing bowl, then add the ketchup.Stir together with a fork to make a smooth paste. From frozen: Allow to defrost, and heat covered in the microwave for 4-5 minutes then stir. In a bowl mix 2 tbsp water with the chinese 5 spice, garlic, cornflour, tomato puree, white wine vinegar, soy sauce and stock. Dairy Free, Slimming World and Weight Watchers friendly. But you can also recreate the takeaway meals you enjoy right in your own home. I have a lot of Slimming World and weight loss information along with support if you want to exercise for weight loss including if you have a condition like fibromyalgia. Lately, he has been loving coming…. 1. 15 ingredients. Slimming World’s sweet and sour chicken recipe uses skinless and boneless chicken thighs, some red and green peppers, and fresh sweet pineapple to create the perfect lunch or dinner. The homemade sauce is our favourite part of this dish and it’s made with a variety of store cupboard ingredients, including white wine vinegar and soy sauce. At 4 hours in, remove the chicken thighs and set aside. Add to Basket Add to Basket. https://fatgirlskinny.net/20-best-ever-slimming-world-chicken-recipes While Slimming World offers a HUGE amount of free foods, ideas, recipes, etc I like nothing better than to take a full-fat, calorie-laden recipe & convert it into a Slimming World-friendly recipe, either Syn-free or low-Syn. *Weight loss will vary due to your individual circumstances and how much weight you have to lose. Slimming World is a member of the Independent Press Standards Organisation (IPSO) and we subscribe to its Editors’ Code of Practice. 1 chicken stock cube. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. 2. Slimming World southern-style chicken. Place a non-stick griddle pan over a high heat. Now add everything else and briefly bring to a boil while stirring. Serves 2. So if you want to eat more plants and less meat, and still have comforting, satisfying yet exciting and delicious meals, this is exactly the book for you. x Henry and Ian Add the soy sauce, sesame oil and tomato puree into a measureing jug and mix together until it is all combined. Slimming World is a member of the Independent Press Standards Organisation (IPSO) and we subscribe to its Editors’ Code of Practice. But try as they might, some of them still don’t hit the ‘spot’, particularly with curries which omit staple restaurant ingredients like ghee to keep the fat content to a minimum. Place a wok or large … Chinese Cashew Chicken - amazingly tender pieces of chicken in a delicious sauce with cashew nuts and vegetables. Low calorie cooking spray. I live with my wife and our teenage son, and apart from cooking my main passions are Sheffield United and Boxing. With the Hairy Dieters' trademark of knock-out flavours and hearty ingredients, these recipes will become your kitchen regulars. They are all easy on time, washing up, shopping and your waistline! If you don't see one of the dishes you enjoy - feel free to drop me a message and I will do my best to create a Slimming World friendly version for you. That’s lunch sorted! This is a real crowd pleaser of a recipe: mild enough that the kids won’t think it’s too spicy, yet savoury and full of flavour for an ideal for a fakeaway Friday. Serves: 2-3 People Syns: Syn[…] Set aside. 1 Vegetable oxo cube or chicken oxo cube. KFC Zinger Burger Fakeaway. Perfect over rice and served with some Slimming World friendly chips. Method:-. I’ve started looking for recipes again and last night adapted a Chinese Chicken recipe to make a great tasty Slimming World Chinese Fakeaway. Instructions. Your email address will not be published. your own Pins on Pinterest See more ideas about slimming world, slimming world recipes syn free, world recipes. Pour the jug of sauce over the chicken. Preparation Time: 10 mins . Dice the chicken into bitesize pieces. Add to Basket Add to Basket. Disclosure: This post may contain affiliate links. This Great Tasting Ready Meal is ideal for people who love Slimming and Dieting. From £60 for 3 months 1 Green pepper. This Honey Soy Chicken Noodle dish is tasty, really filling and pretty cheap to make too. Spray a large non-stick frying pan with low-calorie cooking spray and place over a medium heat. Accessible for all who love a takeaway and are trying to live a Healthy Lifestyle. Master this dish with the use of a wok pan! Today. In this book he brings together all the latest science - including a new approach: Time Restricted Eating - to create an easy-to-follow programme. Why takeaway when you can Fake Away! Place the lid on the slow cooker and cook on High for 4-5 hours. And this easy, healthy Chinese dish is just as quick as a £16.67 per 1 kg Exclusive to Iceland. Forget takeout, with this delicious Actifry Sweet and Sour Chicken Bites – the perfect dish for your Chinese Fakeaway night. Mix the tomato purée, soy sauce, vinegar, sweetener, garlic salt and five-spice powder in a bowl. Ingredients: 4 Chicken Breasts. Whisk the egg whites until stiff, then fold into the tomato mixture. From chilled: Place in a microwave proof container with a loosely fitting lid and heat for 5-7 minutes until piping hot. A healthy recipe book with food you’ll really want to eat! Authentic delicious low syn Egg Fried Rice - the perfect side for all your Chinese Fakeaway Dishes. In Jamie's extensive collection of internationally loved and trusted cookbooks, this is the one about eating healthily. _________ 'Irresistible recipes from Jamie Oliver' Sunday Times 'The healthy recipes that helped Jamie lose two stone' ... Cook for 3-4 minutes until thickened. KFC Zinger stacker burger (only burger not fries etc) - 39 syns. Cook for 3-4 minutes until thickened. Lately, he has been loving coming… Read More Slimming world Sweet Chilli Chicken. Fakeaway. Mouthwatering Satay Beef and Vegetables -the perfect dish for your Low Syn Chinese Fakeaway. Cook the noodles according to the packet instructions. Walking with the kids this morning to catch their bus to school, my eldest (who is 11), turned to me and said “Mom, can we have Chinese Take-Out tonight?”. Coconut Prawn Curry – prepped and cooked in under 20 mins! Place a wok or large frying pan over a high heat. Nando's Spicy Rice. KFC Rice Box. 1 Tsp vinegar. Cover with a lid and allow to simmer for 5 minutes or until the … more amazing recipes. 4 chicken breasts. Start your journey to better health and fitness now with The Body Coach and the bestselling diet book of all time! Discard the oil and clean the wok. Discover the master guide to simple, healthy and delicious Chinese cooking from the creator of the hit show Gok Wan's Easy Asian For Gok, Chinese food is all about sitting down, tucking into fantastic food that is fuss-free, healthy, and ... Discover 7 Ways, the most straight-forward cookbook Jamie has ever written. _______ Readers can't stop cooking from Jamie's brilliant 7 Ways: 'The new 5 Ingredients!' · 'By far the best cook book I have ever bought' 'Might just be the best ... Sweet Chilli Beef - yummy coated strips of beef in a delicious sweet chilli sauce for your perfect Chinese Fakeaway night. Your email address will not be published. Request my free resources to get you started too! 1 Vegetable Stick Cube. 2. Coconut Chicken and Red Pepper Curry. Pinterest. Find out more here, Enjoy the flavours of sticky sweet and sour chicken – without the gloopy Slow cooker recipe Slimming World. Spray a non-stick wok or large frying pan with low-calorie cooking spray and place over a high heat. There are a few things you can choose from the local Chinese where you won't blow all your daily syns. Fanta Chicken is a tangy, fruity, sweet and sour style fakeaway chicken recipe that is perfect for all the family. Chinese Lemon Chicken - tender pieces of chicken in a delicious Chinese style lemon sauce. Find out more. Add the chicken back to the wok and pour over the prepared sauce. - This is FUSS-FREE, RELIABLE and FILLING proper food you'll enjoy eating, that helped the cubs shed over 18 stone between them and it never once felt like a chore. Sweet and Sour Chicken was always my favourite dish when ordering a Chinese Takeaway.. so this is one of my favourite Fakeaway recipes. Cajun Dirty Rice – a filthy feast for less than 300 calories! Make every day feel like the weekend with the first official cookbook from Channel 4’s Sunday Brunch. Cheers Tim! Cheers Simon! Enjoy 100 delicious, fuss-free and easy recipes from your favourite weekend food and chat show. When hot, spray the sweetcorn with low-calorie cooking spray and cook for 8-10 minutes, turning often. The original recipe for this was found in the Slimming World Fakeaway book but as we are a family with a big appetite (he he) the quantites were increased (slightly) and I substituted chicken thighs for chicken breasts. Cooking Time: 20 mins . Add the dark soy sauce, sweetener, balsamic vinegar, paprika, five-spice powder and passata, and stir well. Oct 14, 2020 - Slimming World friendly chicken recipes for lunch & dinner. Its like a naughty little take away dish, but its syn free and packed with lots of speed foods! For the chicken, mix together the tomato purée, paprika, garlic salt and ginger in a large bowl and season lightly. Add to the … SW recipe: Sweet and sour chicken skewers. Add the onion, and cook until softened. Delicious Slimming World Friendly Syn Free Fanta Chicken Recipe. Change Slot Out Of Stock. Fake Away Sweet and Sour Chicken. KFC Zinger stacker burger (only burger not fries etc) - 39 syns. A delicious Chinese Fakeaway Recipe, Low calorie, slimming friendly Chinese Chicken Balls, Egg Fried Rice & Curry Sauce I love nothing more than a cheeky Chinese at the weekend! KFC original recipe chicken drumsticks - 6 syns each. See more ideas about slimming world, slimming world recipes syn free, world recipes. KFC original recipe chicken thighs - 6 syns each. Spray a large frying pan or wok with spray oil and then stir fry the pork for about 5-10 minutes until browned, Add the onions and peppers and stir fry for another 5 minutes until vegetables are soft. Oct 22, 2019 - These crispy low syn Chicken tenders are coated in cornflakes to create the perfect KFC Chicken Fakeaway. Syn free, full of speed foods and perfect as part of a Chinese Fakeaway night. View Offer. Let the mixture reach a slow bubble point. Cook for 5-6 minutes over low heat to thicken. Serves: 2-3 People Syns: Syn Free Add the flour, cornstarch, pinch of salt and egg white and water to a bowl and whisk till … It’s the warming spices that make this satisfying supper so memorable. The book features 70 classic dishes, everything from sweet and sour chicken to char siu, wonton soup toast to chop suey, egg-fried rice to crispy seaweed – and most of them can be on the table in 20 minutes or less. This Honey Soy Chicken Noodle dish is tasty, really filling and pretty cheap to make too. 1 Onion, large. Diet Coke / Pepsi Max Chicken. Ditch the takeaway and tuck into this easy to … "Discover the healthier way to fry!"--Cover. Forget takeout, with this delicious Actifry Sweet and Sour Chicken Bites – the perfect dish for your Chinese Fakeaway night. Create a delicious fakeaway meal in your own home with this amazing low syn Chinese Pork. Our Chicken Satay means you can enjoy this dish completely guilt-free as it is only 293 calories! The Hairy Dieters books have sold nearly 2 million copies in the UK and their third diet book provides even more low-cal family favourites. Si King and Dave Myers are the nation's favourite food heroes. Delicious oven baked Chicken and Vegetable Spring Rolls - the perfect appetizer for your Chinese Fakeaway. Track your slimming habits with this six-month diet planner from Pinch of Nom, the UK's most popular food blog. I have wanted this for so long! Delicious Sichuan Chicken has bold spices and lots of flavour. Remove the lid and continue to cook for a further 7 to 10 minutes, stirring occasionally until thickened. Hoisin Pork and Noodles. 20 minutes. In a large bowl, add the tomato ketchup, soy sauce, hoisin sauce, lime juice, 100ml of water and the Spicentice Firecrackert Sachet. ( Log Out /  View all posts by FlattenYourCurves. Hassle-free slimming. Featuring proper breakfasts, light takes on family favourites, cheeky fakeaways and speedy midweek meals, Pinch of Nom Everyday Light is full of hearty, everyday recipes – nearly half of which are vegetarian. In another bowl, beat the eggs and whisk in the milk. Mar 12, 2018 - If you love Chinese food, then this is Hong Kong-style sweet and sour chicken is definitely the recipe for you. KFC Big Daddy burger (not incl fries etc) - 34.5 syns. Si King and Dave Myers, aka the Hairy Bikers, have always been passionate about meat, and this bible is an unadulterated celebration of the fine produce we have available today. Pat chicken dry with some kitchen paper and chop the chicken into bitesize chunks. Method:-. Heat a tablespoon of the oil in a large non-stick frying pan or wok and stir-fry the onion and peppers for 2 minutes over a high heat. Sign up for your free 7-day eating plan and email newsletter. 1 Can of Sugar Free Fanta (330ml) 3 Tablespoons Passata. Why not try. Add the plain flour to a bowl. In a jug measure out the xanthan gum and add … 1 Red Pepper. Add the lemon juice, sweet chilli sauce, soy sauce and honey. Add the sugar snap peas and stir-fry for a further 4 minutes. 3. Mushroom, Bacon, Tomato and Zucchini Pasta, Cheesy Beef Enchilada Stuffed Pasta Shells. Share this recipe. Sweet Chilli Beef - yummy coated strips of beef in a delicious sweet chilli sauce for your perfect Chinese Fakeaway night. Next, cover with a lid, reduce the heat to a simmer and cook for a further 15 minutes. Sweet and sour sauce is one of the most sought after items in Chinese cuisine, whether it’s serviced with chicken, pork or prawns. With this book, you will: - Plan 3 meals a day, every week - for just £20 - Stock up on freezer and store cupboard essentials - Get the most out of your ingredients - Discover simple substitutes and clever shortcuts - Love your leftovers - ... This is food that people want to eat day-to-day, that are nourishing, budget conscious and approachable without being too time consuming. Slice the onions and peppers and set aside. In another bowl, beat the eggs and whisk in the milk. Explore. We use a powdered peanut … There are usually two types of sweet and sour chicken most of us our used to and that is Sweet and Sour Balls which tenders to be just chunks of … Using low fat cooking spray fry the meatballs and peppers over a medium heat until cooked through (around 10 - 15 minutes) Mix together the stock, white wine vinegar, soy, garlic, … This book does not include ‘values’ from mainstream diet programmes as these are everchanging. takeaway. Another recipe that the hairy Dieters adapted for their new book. That's easy with the help of this combined diet and cookbook, created to accompany the ITV series Slim to Win with Rosemary Conley. Diet and fitness expert Rosemary Conley shows you how to shed your unwanted pounds quickly but safely. © Slimming World. Preheat your oven to 220°C/fan 200°C/gas 7. Method. ( Log Out /  Perfect over rice and served with some Slimming World friendly chips. Sweet and sour vegetables. ( Log Out /  50 delicious, low calorie, easy to make meals from the popular food blog Sugar Pink Food. Exclusive to Iceland. Lisa knows that if she can do it, anyone can. The very first thing she had to tackle was her thinking, and in this book you'll discover the strategies that helped her get honest with herself and stay on track. Blitz the sauce with a stick blender or in your food processor, then stir in the rice wine vinegar and 2 tbsp soy sauce and set aside. … But there are ‘fakeaway’ exceptions which do genuinely (in my opinion) taste like the ‘real thing’. There are loads of Free toppings to choose from – here we’ve got rich, tomatoey beans. 1 Green Pepper. This week I have been using up ingredients we have, no big grocery shop this week, as next week, we have our first real proper family holiday and we are taking the kids to Disney…. Another fakeaway favourite, this honey chilli chicken is low in Syns but big on flavour. Research proves that when you're in it together, everyone achieves greater success! Delicious Low Syn Ginger Beef and Broccoli, just like from the Chinese and ready in minutes. 351 shares. If you are vegan, vegetarian, dairy or gluten-free there are plenty of choices for you here. In this book, he shares his healthy ingredient swaps and savvy shopping ideas to buy everything you'll need for a fakeaway feast. Last Updated: June 16, 2021 This post contains affiliate links. Ingredients. 100 Clever Recipes and Tips from the World’s Best Food Magazine You’ll need: 4 garlic cloves, finely chopped. If you love Chinese food, then this is Hong Kong-style sweet and sour chicken is definitely the recipe for you. Bring the mixture to the boil. I am Siobhan the creator, photographer and cook of all recipes on Slimming Eats. RECIPE: Slimming World Sweet and Sour Fanta Chicken. Cook the dried egg noodles according to packet instructions. Sweet and Sour vegetables is a delicious vegetarian dish which can be served with rice or noodles. Recipe serves 4 at a half Bite per serving. Δdocument.getElementById( "ak_js" ).setAttribute( "value", ( new Date() ).getTime() ); Hey! 330mls of fanta zero (or another diet fizzy orange) 4 tbsp on passata. On a large plate, add the breadcrumbs, the remaining Spicentice mix, and a … The Slimming World logo, the words Slimming World, Free, Free Food, Healthy Extra and Syns are registered trademarks of Miles-Bramwell Executive Services trading as Slimming World. You can serve this one with crispy kale seaweed, egg fried rice, chips, or noodles. Great value—hundreds of tested and perfected recipes, informative tips, plus two bonus chapters—all-in-one economical resource for time-crunched cooks from the brand they know and trust. 1 teaspoon Vinegar. In the follow-up to her debut, Rosa's Thai Café: The Cookbook, Saiphin Moore embraces this challenge, creating over 100 delicious and simple recipes for Thai-loving vegans and vegetarians. Mix well, and leave to marinate for 10 minutes. Take control of your weight loss with our Digital-only service where you’ll be surrounded by a thriving community of online slimmers all working towards their weight loss goals. These are the BEST Slimming World Fakeaway recipes which are delicious, syn free and low syn! KFC Boneless mini fillets - 3 syns each. Our most popular Fakeaway recipes. Is this Chinese takeaway a actual recipe book? £6.88 per 1 kg 2 for £5.00 . Add the onion, pepper and carrots to the wok and cook for 4 minutes, stirring occasionally. Add the chicken mixture and cook, stirring, for 5-6 minute. Stir and let simmer for 20-30 minutes, until the sauce thickens up and gets a ‘sticky’ texture. Create this popular Chinese Take Away dish of Chicken Chop Suey in your own home for only 1 syns per serving. Sweet and Sour Chicken was always my favourite dish when ordering a Chinese Takeaway.. so this is one of my favourite Fakeaway recipes. Perfect over rice and served with some Slimming World friendly chips. Spray a pan with Frylight and heat. Add diced onions, peppers, garlic, chilli and ginger to the pan and heat until softened. I have been a Slimming World member for many years now. Walking with the kids this morning to catch their bus to school, my eldest (who is 11), turned to me and said “Mom, can we have Chinese Take-Out tonight?”. The Hairy Dieters books have sold over 2 million copies in the UK, and their fourth book is set to make healthy eating even easier. Si King and Dave Myers are the nation's favourite food heroes. Hot and Sour Soup – just 98p per serving – Flatten Your Curves, Beef with Green Peppers in Black Bean Sauce – Flatten Your Curves, Pineapple Fried Rice – Flatten Your Curves, Follow Flatten Your Curves on WordPress.com, Toasted crumpets and warm spiced berries with yoghurt and honey, 2 peppers – red, green, orange or yellow (cut into chunks of about 3cm), 25g chunk of fresh root ginger (peeled and finely grated), 425g can of pineapple chunks in natural juice. In a bowl mix 2 tbsp water with the chinese 5 spice, garlic, cornflour, tomato puree, white wine vinegar, soy sauce and stock. FREE. Method: Mix together 2 tbsp water with the Chinese 5 spice, garlic, cornflour, tomato puree, white wine vinegar, soy sauce and stock. Syn free on Slimming World and can easily be adapted to be Gluten Free. In the Without The Calories series, bestselling recipe writer Justine Pattison's introduces readers to her 123 Plan which provides an easy-to-follow approach to your daily meals. orange sauce! 80 g fresh pineapple cut into chunks. Transfer the chicken to a plate with a slotted spoon. membership (just £5 a week). I follow lots of different Slimming World members on Instagram and I saw so many of them posting pictures of recipes from this book and literally everything looked amazing. Produce . The one stop place for all the best Slimming World Chinese Fakeaway Recipes - for you to create the perfect Chinese take away spread in your own home. This Slimming World chicken recipe can be made into a healthy feast with side dishes including salad, chips, corn on the cob, and potatoes. Bestselling author Joe Wicks, aka The Body Coach, presents this gorgeous book featuring more than a hundred delicious and nutritious recipes that are perfect for sharing with the special people in your life. 3 Spray a large, non-stick wok or frying pan with low-calorie cooking spray and place over a medium-high heat. 1 Onion chopped. Simple but delicious sticky Chinese Five Spice Chicken Drumsticks baked in the oven till golden and packed with flavour. These Sweet and Sour Vegetables are really easy to make and great both with a Chinese meal or just as an accompaniment to any meal you enjoy. Recipe by Greedy Gourmet. Having plenty to eat and no forbidden food is every dieter's dream. It sounds too good to be true, but that's the approach that Slimming World uses. Now for the first time, this book makes Slimming World's eating plan available to everyone. I truly believe that this attitude works. I've been there myself and now I want to help others get there too.' By adopting a new, healthy approach to eating you really CAN lose weight for good. Get that ‘Friday feeling’ with our takeaway tasting menu – and head over to the member website for the full shebang! Becky Excell has spent years developing delicious dishes and sharing them with her followers on Instagram. KFC Boneless mini fillets - 3 syns each. You could even enjoy KFC Fakeaway for a lunchtime treat alongside a crisp, fresh salad. The Ultimate Burger has the best answer to all of these questions: The ultimate burger is what you want it to be. And America's Test Kitchen shows you how to get there. Craving an all-American beef burger? The sweet and sour sauce with the pineapple and ginger is to die for! Sweet And Sour Chicken Serves 4. Sweet Chilli Beef (Stove Top and Actifry), Ginger Chicken with Mushrooms and Noodles, Satay Beef and Vegetables | Slimming World, Beef with Mushrooms in Oyster Sauce | Slimming World. SW Sweet and sour vegetables are perfect for a Slimming World Chinese Fakeaway if you're looking for an easy, healthy recipe. Feb 2, 2018 - Forget takeout, with this delicious Actifry Sweet and Sour Chicken Bites - the perfect dish for your Chinese Fakeaway night. Ingredients. https://fatgirlskinny.net/top-10-slimming-world-fakeaway-recipes As soon as I saw it for sale in our Slimming World group I had it get it. As good as the best sweet and sour chicken from a take away! Quick and Easy Sweet and Sour Prawns This just might be one of the easiest fakeaway dishes you make - heat the sauce, fry the shrimp, add into the sauce and viola its all done. 600 g Chicken breasts. Sweet Chilli Chicken 0.5 syns. Drunken Chicken Noodles (Pad Kee Mao) Mexican Barbecue Chicken Skewers. Calories: 288 calories per portion (without rice), Book: Hairy Dieters – How to Love Food and Lose Weight, Cost per portion: Approx £1.57 per portion (without rice). rice vinegar. Put the cornflour in a large bowl and stir in 3 tablespoons of the pineapple juice to make a smooth paste. to unlock all of our amazing recipes... Join now. You can still enjoy a creamy-tasting curry at Slimming World (and rice, too)! CHINESE CHICKEN BREAST. Spray a non-stick wok or large frying pan with low-calorie cooking spray and place over a high heat. Put a saucepan with water on a medium to high heat to boil.

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