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Dinner recipe

Slimming World Chicken Stir Fry

By Jenny Updated

Dinner Prep: 10 mins Cook: 15 mins Serves 2
A chicken stir fry is one of the fastest syn-friendly dinners you can make, and this version is genuinely excellent — crispy-edged chicken, a rainbow of vegetables, and a proper umami-rich sauce with soy and oyster sauce. The 1 syn per serving comes from the oyster sauce, which is unavoidable if you want authentic Chinese stir fry flavour. Everything else — chicken breast, mixed vegetables, ginger, garlic, soy sauce, and rice — is completely free. The key to a good stir fry is high heat and moving quickly: you want the vegetables to stay slightly crisp rather than steaming into softness, and the chicken to get a little colour rather than just steaming through.

Ingredients

Serves 2

  • 2, thinly sliced against the grain chicken breasts
  • 300g (mangetout, pak choi, peppers, bean sprouts, carrot) mixed stir fry vegetables
  • 2, crushed garlic cloves
  • 2cm piece, peeled and grated fresh ginger
  • 2 tbsp dark soy sauce
  • 1 tbsp oyster sauce (Approximately 1 syn per tbsp)
  • 3, sliced spring onions
  • 160g dried, to serve basmati or long-grain rice
  • 8 sprays Frylight cooking spray

Method

  1. 1

    Cook the rice according to packet instructions while you prepare the stir fry.

  2. 2

    In a small bowl, mix together the soy sauce and oyster sauce. Set aside.

  3. 3

    Spray a large wok or frying pan with Frylight and heat over the highest heat your hob can manage. When the pan is very hot, add the chicken slices in a single layer and cook without moving for 2 minutes until golden underneath, then stir-fry for a further 2–3 minutes until cooked through. Remove and set aside.

  4. 4

    In the same hot wok, spray again with Frylight and add the garlic and ginger. Stir for 30 seconds until fragrant.

  5. 5

    Add the mixed stir fry vegetables to the wok and stir-fry over high heat for 3–4 minutes, keeping everything moving, until the vegetables are just tender with a slight crunch.

  6. 6

    Return the chicken to the wok. Pour over the soy and oyster sauce mixture. Toss everything together over high heat for 1 minute until the sauce coats all the chicken and vegetables and caramelises slightly.

  7. 7

    Add the sliced spring onions, toss once more, then serve immediately over the cooked rice.

Tips & swaps

The wok must be genuinely very hot — a properly heated wok gives you that slightly charred, smoky restaurant flavour (wok hei) that you cannot get from a lukewarm pan. Do not use a non-stick pan if you can help it — a carbon steel wok or a heavy-based stainless pan handles high heat better. Slice the chicken thinly across the grain for tenderness and to ensure even, fast cooking.

FAQs

How many syns is chicken stir fry on Slimming World?

This chicken stir fry is approximately 1 syn per serving for two people. The syn comes from the oyster sauce — 1 tablespoon is around 2 syns total, shared between two servings. Soy sauce is free on Slimming World. Chicken breast, mixed vegetables, garlic, ginger, spring onions, and rice are all free. If you want to make this completely syn-free, omit the oyster sauce and use an additional tablespoon of soy sauce with a dash of Worcestershire sauce (free) to approximate the depth of flavour.

What vegetables work best in a Slimming World stir fry?

Almost all vegetables are free on Slimming World and work well in a stir fry. The best choices are those that cook quickly over high heat without releasing too much water: peppers, mangetout, baby sweetcorn, pak choi, spring onions, bean sprouts, Chinese cabbage, and broccoli all work excellently. Courgette and mushroom can be added but release liquid quickly, which can make the sauce watery. For maximum Speed Foods, peppers, pak choi, broccoli, mangetout, and spring onions are all Speed Foods on the plan.

Can I use frozen vegetables for stir fry on Slimming World?

Yes — frozen stir fry vegetable mixes are free on Slimming World and very convenient. The key is to ensure the vegetables are not wet when they go into the wok — if they are frozen they will release steam and the stir fry will steam rather than fry, losing the char and crunch. Either defrost completely and pat dry, or add the frozen vegetables directly to the very hot wok and stir constantly for a few extra minutes to drive off the moisture before adding the sauce.

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