Chinese-Style Pancake Wraps ‘Fakeaway’

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Chinese style pancakes

I do love Chinese takeaways. But I’ve decided, I love being slim more.

I also believe that diet and weight loss success is all about moderation. So whilst I will indulge in a takeaway once in a while, I’ve been spending time in the kitchen figuring out how to make my favourite dishes HEALTHY and TASTY so that I can enjoy these all the time, with none of the guilt :)

My latest Chinese dish to get the ‘Fakeaway’ makeover is inspired by my love of duck pancakes.

Pancake Wraps

Ingredients

  • Vietnamese rice paper thins (available from your local Chinese supermarket)
  • Skinless chicken breast
  • Sainsbury’s rice noodles (from the fresh stir fry section)
  • Carrot
  • Cucumber
  • Spring onion
  • Coriander

But really… you can throw any lean meat or veggies into these! Why not add prawns or peppers. Whatever you fancy!

Method

The secret to this dish is PREPARATION. Have everything you need to hand before you start and you can whip up a batch in no time at all.

To prepare:

  • Cook your skinless chicken breast and shred (or buy pre-cooked for convenience).
  • Open your bag of pre-cooked rice noodles << easy!
  • Finely slice (or grate) your carrot. I used one of those julienne do-dahs that look like a potato peeler 😀
  • Cut your cucumber into batons
  • Finely slice your spring onions length ways
  • Pick a few nice stems of coriander
  • Pop into separate bowls

pancake fillings

These Vietnamese rice paper thins are are new fab find of mine.

With only 0.3 kcal per 100g and 0 g fat they are Syn Free! on the Slimming World Extra Easy plan. And you can pile so much goodness into them!

Vietnamese rice paper pancakes

To prepare the wraps, all you need to do is dip them into hot water for a few seconds to soften.

I found it easiest to put a frying pan on the hob and 1/2 fill with ‘hand hot’ water. With the hob on its lowest setting, it kept the water temperature perfect as I made up a batch.

Gently place one wrap into the hot water and fully immerse for a couple of seconds.

pancake wrap

Remove the softened rice paper wrap and carefully place on a plate.

Top with your rice noodles, shredded chicken, carrot, cucumber, spring onion and coriander.

Pull the edge closest to you over the top, wrap the sides in and roll into a pancake.

Voila!

Chinese style pancakes

Slimming World Info:

If you’re following the Slimming World ‘Extra Easy’ plan this Chinese-style pancake recipe contains just  1/2 syn per person (for the rice noodles). All other ingredients are FREE on the plan :) All those pancakes above for just 1/2 a syn!

By comparison, a typical portion of peking duck pancakes from a Chinese takeaway is sixty times that amount at 30 syns!

 ‘Fakeaway’ IS the new ‘Takeaway!’

Please note, these are Sainsbury’s rice noodles at 1/2 syn per 100g from a 300g bag. Other supermarket rice noodles are much higher. For example, Tesco rice noodles are 13.5 syns for a 375g bag. (Source: Slimming World syns online)

Enjoy this Slimming World friendly pancake recipe with my delicious healthy egg ‘fried’ rice and crispy seaweed dishes too.

I’ve included 5 prawn crackers for just 1.5 syns – enjoy everything you see below for just 5 syns!

Why not add a tablespoon of hoisin sauce to dip your pancakes into for just an extra 2 syns.

Go to: crispy seaweed recipe

Go to: egg ‘fried’ rice recipe

Chinese takeaway

Do you follow the Slimming World plan, too?

Please hit the LIKE button above or share this post to your Facebook page so your fellow slimmers can enjoy this also. 

xoxo Natalie

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Comments

  1. Peers Cawley says

    For real authentic Vietanmese rolls – you should then wrap them in Lettuce with fresh mint and prepare a dipping sauce with Nuac Nem (fish sauce) chilli peppers, grated carrot and honey

  2. Kimberley says

    Hello
    Just to let you know these rice paper wraps are NOT SYN FREE I’m afraid, they’re 2 syns each.
    Sorry to be bearer of bad news :( I was hoping they were syn free!

    • says

      Hi Kimberley,

      Thank you for stopping by…

      For these particular rice paper thins, I specifically checked them with Slimming World and they were confirmed to be syn free.

      With only 0.3 kcal per 100g and 0 g fat the Slimming World syn calculator also confirmed this. (BTW, 100g is a quarter of a pack and way more than you would typically eat).

      Can you confirm where you are getting your syn information from, please? It may well be that SW have updated their database. Grateful if you can share any additional information. Thank you!

      • Marnie says

        Hi, I think the poster was probably referring to the Blue Dragon Spring Roll Wrappers (11g each) at 2 syns each as these and the Blue Dragon Rice Flour Pancakes at 1 syn each seem to be the only ones currently listed on the slimming world database.

        • says

          Thanks, Marnie!

          Yes, since the ones I used were from the Chinese supermarket, I was careful to include a photo of the packaging and nutritional values for the avoidance of any doubt.

          Appreciate your comments… thank you!

  3. Charlotte says

    Hello,

    Love the look of this recipe, my favourite takeaway is Chinese, so as a new SW member I’m excited to try this.
    Just a quick question – where do you get your prawn crackers from? All the ones I find are very high in sins.

    Thanks!

    Charlotte

    • says

      Hello Charlotte, I am SO SORRY I missed your question here!

      The prawn crackers I get are typically just from Sainsburys / Asda etc. 5 prawn crackers weigh approximately 5g (this can vary). The SW app shows that, depending on brand, 20g of prawn crackers are on average 5 1/2 syns. Therefore, 5 prawn crackers at 5g is around 1.5 syns. Hope this helps!

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