A comforting and filling breakfast. You can substitute the pear with a grated apple, if you like.
- SERVES 1
- 30g jumbo porridge oats
- 1 Conference pear (around 135g), peeled, cored and roughly chopped
- ¼ tsp ground cinnamon
- 75ml full-fat milk
- 5g toasted flaked almonds (around 2 tsp)
1 Place the oats, pear and cinnamon into a small non-stick saucepan. Pour in the milk and 120ml water and cook over a low–medium heat for 5–6 minutes, stirring constantly, or until the oats are softened and creamy.
2 Pour into a deep bowl and scatter with the flaked almonds to serve.
If you can’t find ready-toasted almonds, toast your own in a dry frying pan over a low heat for 1–2 minutes, stirring regularly; or simply top with the un-toasted kind.
Amount Per Serving: Calories: 267calsCarbohydrates: 38ggFiber: 6ggProtein: 7.5gg
"Finger-licking good, African-style hot wings made easy and simple," says
254bit Chef. "The sauce can be made up to two weeks ahead of time; flavor
- 1 cup low-sodium soy sauce
- ¾ cup dark brown sugar
- ¼ cup ketchup
- 3 tablespoons barbeque sauce
- 2 tablespoons minced garlic
- 1 tablespoon rice wine vinegar
- 1 tablespoon chile-garlic sauce (such as Sriracha)
- 1 ½ teaspoons ground black pepper
- 1 teaspoon Asian (toasted) sesame oil
- 1 teaspoon grated fresh ginger
- 1 tablespoon cornstarch
- 1 tablespoon water
- 1 quart peanut oil for frying, or as needed
- 4 pounds chicken wings
- 2 tablespoons lemon-pepper seasoning, or to taste
- Stir soy sauce, brown sugar, ketchup, barbeque sauce, garlic, vinegar, chile-garlic
sauce, pepper, sesame oil, and ginger together in a saucepan; bring to a boil.
- Whisk cornstarch and water together in a small bowl; stir into the sauce. Remove from
heat and set aside to cool and thicken.
- Heat oil in a deep-fryer or large saucepan to 360 degrees F (182 degrees C)
- Season chicken wings with lemon-pepper seasoning.
- Fry chicken wings in batches of 6 to 8 at a time in hot oil until no longer pink at
the bone and the juices run clear, 6 to 8 minutes per batch. An instant-read
thermometer inserted into the meatiest part of the wing, near the bone, should
read 165 degrees F (74 degrees C).
- Put cooked wings into a large mixing bowl. Ladle sauce over the wings
and toss to coat.
We have determined the nutritional value of oil for frying based on a retention value of 10% after cooking. The exact amount will vary depending on cooking time and temperature, ingredient density, and the specific type of oil used.
Amount Per Serving: Calories: 459.3 calories
Nutrition Facts Per Serving: 459.3 calories; 25.5 g protein; 39.1 g carbohydrates; 63.6 mg cholesterol; 2260.4 mg sodium. Full Nutrition