Chicken with a ginger and orange sauce and brown egg fried rice

Chinese night and this 12 point dish won't disappoint! 

Serves 4

5 pp per serving for main dish

7 pp per serving for egg fried rice

Total 12pp

Ingredients

4 x 150g chicken breasts

Juice of 2 oranges

3 tbsp red wine vinegar

1 garlic clove, crushed

1cm ginger, peeled and grated

3 tbsp soy sauce

2 tsps tomato ketchup

1 tbsp honey

Low fat cooking spray

For the veg

250g courgettes, sliced

150g carrots, peeled and sliced

200g mangetout

200g baby corn, halved lengthways

200g green beans

240g brown rice

2 eggs

Method

1. Put the chicken breasts on a board and slice each in half horizontally to make eight thin escalopes.

2. Mix the orange juice, vinegar, garlic, soy, ginger, ketchup and honey in a bowl and add the chicken. Toss to coat, then cover and marinade for at least half hour but for as long as possible! At the same time, boil the brown rice as this will take about 30 minutes, drain when cooked and set aside. 

3. Spray a lidded non stick pan with the cooking spray and heat until hot. Add the chicken in batches, reserving the marinade, and cook for 3 minutes on each side. one side. Add all the chicken back to the pan, then the marinade, cover and cook on a low heat for about 10-15 minutes. 

4. Around 10 minutes before the chicken is cooked,  stirfry the veg until just tender. Remove the chicken from the pan, and put on a warmed plate. Increase the heat for the sauce and simmer for 2 minutes to thicken just slightly. 

5. Whisk the eggs together and heat some low fat oil in another pan. Add the rice and pour the egg to one side of the pan. As the egg starts to cook, mix throughout the rice using a chop stick. This will keep the egg chunky and fluffy! It will only take a minute or so!

7. Serve the chicken with the veg and the sauce spooned over.