Chinese chicken curry
Cook and sautée onion
Coat chicken in flour cook chicken
Add dry ingredients and add to mix then add wet – soy stock etc
Cook –
I added * fage yogurt to thicken and more protein or add cornflour
Extra 93 cals by 4
Plus extra 9 G protein divid by 4 per portion
No rice
264 cals 40 G protein (*287 cals 42 protein)
Serve with chips or rice or jacket and add appropriate cals