Slimming Friendly Salt and Pepper Chicken - create this popular Chinese dish in your own home.
Slimming Friendly Salt and Pepper Chicken Fakeaway
One recipe I get many requests for is Salt and Pepper Chicken, so this is my version on the ever so popular Chinese take away dish.
If you were to search salt and pepper chicken right now, the amount of hits you would get is unbelievable. There are so many variations out there, no two recipes are the same. Even if you were to order this dish from the local Chinese Take Away, and then try a different take away the next week, they probably wouldn't taste the same.
The majority of the recipes, use a salt and pepper mix that consists of Pepper, Salt, MSG, Chinese 5 spice and sugar. The salt is dry fried in a hot wok, before being mixed with the other ingredients.
Chinese Wok Cooking
Wok cooking is a amazing cooking technique and a hard one to learn. Most households nowadays cook on electric hobs, and electric hobs are just not designed for wok cooking. A wok cooker is a specialist piece of equipment - large gas burners with a water tap.
You may be wondering how on earth I know about these, well, my Dad used to own his own business designing, building and installing Wok Cookers for restaurants across the UK and Ireland. I often used to accompany him when he would go out to these restaurants to do an install or maintenance, so got to learn how they would work and get a sneak peak behind the scenes in the kitchens! Often sampling the food too - yum!!
Air Fryer Salt and Pepper Chicken
Unfortunately as much as I would love one, I don't own a wok cooker, or a gas hob for that matter (one thing I hope to upgrade to when the current electric cooker decides to stop working) and wok cooking just isn't great on an electric hob, as you do not get the same distribution of heat.
So I compromised for this dish and used my Tefal Actifry for the chicken and small wok for the vegetable part of this dish. An actifry is one of the many air fryers available, there are various different brands to be found.
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Oven Salt and Pepper Chicken
If you don't have an actifry, I recommend placing the coated chicken on a baking tray lined with parchment paper, spray over the top with spray oil and bake in the oven at 200c or 400f for about 20-30 mins until lightly golden. Then follow the rest of the steps.
Vegetables for Salt and Pepper Chicken
Generally Salt and Pepper chicken doesn't have a great deal of vegetables. Mostly onion, chilli (red or green) and spring onion are the chosen ones, but I like to try and get as much speed foods as I can into a dish, and so I also added some finely chopped bell peppers and julienned carrot. I used my fantastic julienne peeler to shred the carrot - if you don't have one of those you can just finely slice into matchsticks.
I didn't dry fry the salt, like is authentically done for Salt and Pepper chicken. Instead, I premixed the salt and pepper mix and then added into the actifry onto the chicken just as it was almost done, before mixing it into the vegetables. This technique worked out really well. Plus because the actifry is constantly rotating that chicken it gets a beautiful golden colour.
Sides for Salt and Pepper Chicken
All that is then left to decide is what to serve with the Salt and Pepper chicken. I chose some plain steamed rice, but it would be equally good served with noodles, Egg Fried Rice or even Homemade Oven Chips or Roasted Cauliflower Rice or Egg Fried Cauliflower Rice for a lower carb option.
More Chinese Fakeaway Recipes
Looking for some other Chinese Slimming Friendly Fakeaway Recipes? Check out these:
- GINGER CHICKEN WITH MUSHROOMS AND NOODLES
- ACTIFRY SWEET AND SOUR CHICKEN BITES
- CHICKEN CHOP SUEY
- BEEF WITH MUSHROOMS IN OYSTER SAUCE
- BEEF CHOW MEIN
- CHICKEN SINGAPORE NOODLES CHILLI BEEF (STOVE TOP AND ACTIFRY)
- CHICKEN FRIED RICE
- GINGER BEEF AND BROCCOLI
- CHINESE PORK
- EGG FRIED RICE
- SPRING ROLLS
- CHINESE BLACK PEPPER BEEF
or if you would like more Slimming Friendly recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes all with estimated calories and you can search by ingredients, course, diet and more..
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For the chicken:
- 8 boneless skinless chicken thighs (approx 650g/23oz) , trimmed of all visible fat and cut into chunks
- 4 tablespoons of cornstarch (or tapioca or arrowroot powder)
- salt and black pepper to season
- 1 egg
- spray oil
For the vegetables:
- 1 red onion, finely diced
- 3 cloves of garlic minced
- 1 red chilli, sliced
- ½ red pepper
- ½ green pepper
- 1 small carrot, julienned (or sliced into thin matchsticks
- ¼ cup (60ml) of chicken stock
- 1 tablespoon of soy sauce
- 1 tablespoon of rice vinegar
- 2 spring onions, sliced
For the salt and pepper mix:
- 2 teaspoons of fine sea salt
- 2 teaspoons of black pepper
- 2 teaspoons of Chinese five spice
- 2 teaspoons of granulated sweetener (I use Erythritol)
For the chicken:
- Add the chicken to a large bowl and season generously with salt and black pepper
- whisk the egg in a separate bowl and pour into the chicken, toss well to coat thoroughly and drain off the excess.
- Gradually sprinkle in the starch tossing as you do, until the chicken is well coated.
- Add to the actifry, spray over the top with spray oil and set for 30 mins, until it is lovely and golden in colour (it may take slightly less or longer).
For the vegetables:
- Spray a frying pan or wok over a medium high heat with spray oil.
- Add the onion and garlic and fry for 1 minute to soften.
- Add the peppers and chilli and gradually add a little stock at a time, continuing tossing as you do, until it is all absorbed.
- Add in carrots,soy sauce and rice vinegar and heat until it evaporates off.
For the salt and pepper mix:
- Mix the salt and pepper mix ingredients together in a bowl
- When the chicken is done, sprinkle with some of the salt and pepper mix and turn back on the actifry, keep doing this with the salt and pepper mix, until it is seasoned to your liking. I don't recommend adding it all in at once, as you may want less depending on your taste.
- Once it is to your desired taste. Add the chicken into the frying pan/wok with the vegetables and toss all together.
- Sprinkle with chopped spring onion
- Serve with your choice of sides.
Please see below for recipe values:
This recipe is gluten free, dairy free friendly (see notes for details)
- Slimming World - 1.5 syns per serving
- WW Personal - 5+ per serving (add ingredients to your WW diary for points value - as this may vary depending on your personal points zero foods)
- Gluten Free - use gluten free soy sauce and stock
Oven Method: If you don't have an actifry, I recommend placing on a baking tray lined with parchment paper, spray over the top with spray oil once you have done the coating and baking in the oven at 200c or 400f for about 20-30 mins until lightly golden. Then follow the rest of the steps.
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Nutritional information, Slimming World syn values and WW points etc are an estimate and are to be used for informational purposes only. Ingredients can vary in values from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate values yourself by the ingredients you use and the tools provided to you as a member of the programme you are following.
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As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Salter Digital Kitchen Weighing Scales
All-Clad Essentials Nonstick Skillet set, 4-Piece, Grey
Wüsthof CLASSIC Santoku Knife
TOMORAL Measuring Cups and Spoons
ZeZaZu Parchment Paper Sheets for Baking (100 Sheets), Precut 12 x 16 inches - Exact Fit for Half-Sheet Baking Pans, Unbleached, Dual-Sided Coating, Siliconized, Non-Stick, RECLOSABLE Pack
Baking Tray Set of 4, HaWare Stainless Steel Baking Sheet –Rimmed Pan Baking Sets -Healthy & Non Toxic, Easy Clean & Dishwasher Safe (Large Size)
Tefal AH960840 Actifry Genius XL (8 Portions), Healthy Air Fryer, 1.7 Kilograms, Black
Nutrition InformationYield 4 Serving Size 1 serving
Amount Per Serving Calories 320Total Fat 10.1gSaturated Fat 2.9gTrans Fat 0gUnsaturated Fat 20gCholesterol 345mgSodium 2366mgCarbohydrates 22.3gFiber 3.1gSugar 7gProtein 33.4g
Nutritional information, syn values, points etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.