Are you a fan of Asian-style dishes but worried about the syn values in the sauces? Look no further than oyster sauce!
This savory sauce adds a burst of flavor to stir fry and teriyaki chicken without adding too many syns to your slimming world plan. In fact, oyster sauce has only 0.5 syns per teaspoon and 1.5 syns per tablespoon on average.
But how much oyster sauce can you use on the slimming world plan? And are there any low syn alternatives? In this guide, we’ll answer these questions and provide you with a delicious recipe that’s low in syns but high in flavor.
So, let’s dive into the world of oyster sauce and discover its slimming world secrets!
How Many Syns In Oyster Sauce?
As mentioned earlier, oyster sauce has on average 0.5 syns per teaspoon and 1.5 syns per tablespoon on the slimming world plan. This makes it a great option for those looking to add flavor to their dishes without consuming too many syns.
It’s important to note that the syn values may vary depending on the brand of oyster sauce you use, so be sure to check the label before adding it to your meals.
What Is Oyster Sauce And How Is It Made?
Oyster sauce is a popular condiment in Asian cuisine, commonly used in Chinese, Thai, Malay, Vietnamese, and Khmer dishes. It is a viscous dark brown sauce made from oyster extracts, sugar, salt, and water thickened with corn starch. However, the original oyster sauce was made by reducing unrefined sugar through heating, resulting in a naturally thick sauce due to caramelization.
Today, some commercial versions of oyster sauce are darkened with caramel, though high-quality oyster sauce is naturally dark. The vegetarian versions of it are usually made of the same ingredients but instead of oysters, there’s soybeans, brown sugar, and mushroom flavor.
To make oyster sauce, oysters are cooked and then extracted to create a liquid. This liquid is then mixed with sugar and salt and heated until the sugar caramelizes. Corn starch is added to thicken the mixture into a sauce-like consistency.
It’s important to note that hoisin sauce and oyster sauce may look similar with their thick consistency and brown color, but they have very different tastes. Oyster sauce has a salty flavor with an ocean-like taste due to its key ingredient being oyster extract. On the other hand, hoisin sauce is sweet with a fragrance of warm toasted spices as its key ingredient is fermented soybean paste.
Understanding Syns And How They Work In Slimming World
If you’re new to the Slimming World plan, you may be wondering what Syns are and how they work. In simple terms, Syns are a way of measuring the calorie content of foods that are not classified as “Free Foods” on the Slimming World plan.
Free Foods are foods that you can eat in unlimited quantities without having to count or measure them. These include most fresh and frozen fruits and vegetables, lean meats, fish, eggs, and more. However, not all foods are Free Foods. Some foods, like chocolate, crisps, and alcohol, are high in calories and should be eaten in moderation.
This is where Syns come in. Each food that is not a Free Food is assigned a Syn value based on its calorie content. The higher the calorie content of the food, the higher its Syn value. For example, a tablespoon of oyster sauce has 1.5 Syns because it is high in calories.
Slimming World members are given a daily allowance of Syns that they can use to enjoy treats or higher calorie foods in moderation. The number of Syns a person is allowed varies depending on their weight loss goals and other factors.
It’s worth noting that some foods that were previously considered Free Foods may now have a Syn value due to changes in the Slimming World plan. For example, Muller Light Fat Free yoghurts used to be Free Foods but now have a Syn value of one each.
Can You Use Oyster Sauce On The Slimming World Plan?
If you’re following the Slimming World plan, you may be wondering whether oyster sauce is allowed. The good news is that oyster sauce is not a banned food on the plan, and can be used in moderation as a low-syn alternative to other sauces.
When using oyster sauce on the Slimming World plan, it’s important to keep track of your syns and use it in moderation. While it’s low in syns per teaspoon or tablespoon, it does contain sugar and can add up quickly if used excessively.
To incorporate oyster sauce into your Slimming World meals, consider using it as a flavoring for Asian-inspired dishes like stir-fries and marinades. Be sure to check the label and choose a brand with a low syn value, and use it sparingly to stay within your daily syn allowance.
Low Syn Alternatives To Oyster Sauce
If you’re looking for low syn alternatives to oyster sauce, there are a few options to consider. One great choice is hoisin sauce, which has a similar consistency and can be used in a 1:1 substitution for oyster sauce in any recipe. Hoisin sauce is also vegan-friendly, making it a great option for those with dietary restrictions.
Another alternative to oyster sauce is soy sauce, which is much lower in syns. However, it’s important to note that soy sauce has a much saltier taste than oyster sauce, so you may need to adjust the amount you use in your recipes accordingly.
If you’re looking for a sweeter alternative, you could try using honey or maple syrup as a substitute for oyster sauce. These options are higher in syns than oyster sauce, so be sure to use them in moderation.
Recipe: Low Syn Stir Fry With Oyster Sauce
If you’re a fan of stir fry but worried about the high syn values of Chinese takeaways, then this low syn stir fry recipe with oyster sauce is perfect for you. Not only is it easy to make, but it’s also packed with flavor and won’t break your daily syn allowance.
To start, you’ll need some basic ingredients like onions, chicken, mushrooms, and stir fry vegetables. You can use chicken thighs or breasts depending on your preference. The key ingredient in this recipe is oyster sauce, which gives the dish its savory flavor. As mentioned earlier, oyster sauce has around 1-1.5 syns per tablespoon, so be sure to use it in moderation.
To make the stir fry, spray a wok or large deep frying pan lightly with spray oil and add the onions and ginger and garlic paste. Stir fry over medium heat until the onion starts to soften, then add the chicken and turn up the heat a little. Stir fry for another 5-10 minutes until the chicken has started to brown. Add the mushrooms and keep stir frying.
Meanwhile, take a jug and add the oyster sauce, soy sauce, and water. Mix well and pour over the chicken mixture. Keep stir frying over medium heat for a couple of minutes. Put cornflour in a small dish and add 2 tbsp cold water. Mix till smooth then add to the wok and keep stir frying for a few more minutes till the sauce has thickened.
Serve with noodles or rice if desired for a delicious low syn stir fry that’s sure to satisfy your cravings for Chinese takeout without ruining your slimming world plan.
