• sharron

Chicken Balls with Egg Fried Rice and Sweet & Sour Chilli Sauce

This dish is so delicious you would think you’d just ordered a Chinese takeaway. This healthy version is less than 350 calories per serving and is surprisingly easy to make. Perfect for a family night in.

Serves 4

Chicken Balls


2 Chicken Breasts

25g Self Raising Flour (I used Gluten Free)

25g Corn Flour

1 Egg White

3 Tablespoons Soda Water

1 Teaspoon Bicarbonate of Soda

2 Tablespoons Oil

Flour for coating


Cut chicken into bite size pieces and fry in a non stick pan. Once cooked set to one side to cool.

In a bowl mix self raising flour, corn flour and egg white. Mix in the soda water and bicarbonate of soda.

Heat the oil in a non stick frying pan on a medium-hot heat.

Lightly coat the cooled chicken in flour and dip into batter. Fry in the oil, turn on to each side to crisp. Remove from pan and place on a baking tray. Keep warm in the oven at approximately 140 degrees.

Egg Fried Rice


1 Onion Finely Chopped

2 Eggs Scrambled

2 Individual Serving Packs of Frozen Wholegrain Rice, cooked

1 Finely Chopped Garlic Clove

1 Tablespoon Soy Sauce


Cook the rice as per packet instructions. Whisk the eggs and scramble (I do this in the microwave) Fry the onion in a non stick pan and add chopped garlic and the cooked rice. Add the soya sauce. Transfer to an oven proof dish and cover with tin foil and place in the oven.

Sweet & Sour Chilli Sauce


1 Finely Chopped Garlic Clove

1 Finely Chopped Red Chilli

3 Tablespoons White Wine Vinegar

1 Tablespoon Soy Sauce

3 Tablespoons Granulated Sweetener

2 Tablespoons Tomato Purée

250ml Tropical Crush/Lilt Lemonade

1 Teaspoons Cornflour


Fry the garlic and chilli in a non stick pan. Add white wine vinegar, soy sauce, sweetener and mix well.

Add 2 tablespoons of tomato purée, 250ml tropical lemonade and cornflour, stir and simmer until thick and glossy.

Serve the chicken balls on a bed of rice and pour over sauce.

Try adding fresh pineapple to the sauce just before serving for a delicious authentic dish.

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