There are very few foods I miss from my 'old life,' pre weight-loss, because I have always managed to recreate fantastic, low-fat versions of those dishes. Up until a few days ago, there was probably one food that haunted me-especially if I went out for a Chinese meal. I used to love Aromatic crispy duck in pancakes, but once I learned from the WeightWatchers 'Eat Out Guide', that
EACH filled pancake was 9pp/approx.370kcal,
I decided that was definitely a 'NO GO' area!
EACH filled pancake was 9pp/approx.370kcal,
I decided that was definitely a 'NO GO' area!
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With two vegetarians in my household, I buy quite a few meat-replacement products. There are so many to choose from these days. Supermarket own brand, Linda Mc.Cartney, and Quorn are the ones I use most frequently and I have found that some are really very good alternatives to meat. Quorn, for example, is so low fat and therefore low in propoints/calories, that it gives you the opportunity to make exciting recipes because you can afford to add interesting ingredients to it. These roast style sliced fillets are the inspiration for my Crispy 'Duck' recipe.
Previously, I'd always used them cold in sandwiches and salads....until my son popped them into a stir-fry recently and I tasted it. Once they take on other flavours, such as soy sauce, these sliced fillets become pretty spectacular...and my vegetarian crispy 'duck' recipe was born!
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This recipe serves 1 as a large portion for 14pp/approx.550kcal, (8 small wraps) or 2 as starter-size portions for 7pp/approx.260kcal each (4 small wraps).
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YOU WILL NEED:
(1 large or 2 small portions)
1 packet Quorn Roast style Fillets
1 tablespoon cornflour
1 teaspoon chinese 5 spice
1 tablespoon low salt soy sauce
1 clear plastic freezer bag
To Serve:
2 WeightWatchers wraps
(These are 3pp each or two for 6pp so please recalculate if you use a different brand)
4 Spring onions
1/4 cucumber
2 tablespoons hoisin or plum sauce
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Start by placing the cornflour and chinese 5 spice into a clear plastic freezer bag.
Add the whole packet of Quorn fillets, twist the top of the bag to close, and shake well to coat the fillets evenly with the seasoning mixture.
Once coated, tip the fillets and all the seasoning into a hot pan which has been misted with Frylight oil.
Once the fillets have started to cook, gradually add splashes of the soy sauce. This starts to form a brown, crisp coating and will bring all the flavours together.
Continue to cook on a low-medium heat, turning occasionally until these crisp, tasty areas start to form on the outside. Be careful not to overcook, as the Quorn will go hard-you want the inside to stay soft and silky with a crisp, outer coating.
While the fillets are doing their funky stuff, prepare the other ingredients. Slice the spring onion and cucumber into long matchsticks. (Cut the spring onion into fine slivers). Pop the Hoisin or plum sauce into a small dipping bowl. Have a dish ready for the crispy 'duck'.
When you are ready to serve the dish, zap the wraps in the microwave for 20 seconds, then cut each one into 4. Unless you have easy access to a chinese supermarket and can buy the authentic pancakes, I have found that these wraps make a great alternative.
Enjoy the ritual of spreading each wrap with your favourite sauce, loading generously with cucumber and spring onion, then the mock 'duck'. Roll up and devour and enjoy every morcel!
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