Slimming world KFC

Serves 1

Syns per portion: Extra Easy Free

Ingredients

• 1 chicken breast, cut into mini fillets
• 3 multigrain ryvitas (HEB)
• 1tsp mixed herbs
• 1 chicken oxo cube
• 1 tsp cajun spice
• 1 egg, beaten
• 200g potatoes, cut into wedges
• 1 corn on the cob
• 1 microwave snap pack of beans
• 1/2 small onion, chopped
•  Frylight

Method

1. Preheat the oven to 200C/400F/Gas 6.
2. Place the potato wedges in the microwave for 7 minutes.
3. Meanwhile,  break up the ryvitas in a ziplock bag and bash into fine crumbs. Add the cajun spice, herbs and oxo cube and mix well.
4. Take the chicken fillets and dip them into the egg mix and cover evenly. Let excess egg drip off and them place into the ziplock bag, once all chicken is added give a good shake to cover the chicken evenly in crumbs.
5. Once potatoes are finished in microwave, add a few sprays of frylight.
6. Place the potatoes on one half of an oven tray. Remove the chicken pieces from the bag and place on the other side of the oven tray. Leave for 20 minutes.
7. Cook the corn and beans according to packet instructions.
8. Make sure chicken pieces are cooked through and serve.

Sometimes when your eating healthy you just crave a little bit of takeaway. So if you enjoyed a KFC before you joined slimming world then here is an alternative to the original. Lets be honest it's never going to taste as good as a proper KFC but it also doesn't contain all of the calories and saturated fat that like to nicely plant itself on your hips! Enjoy.

Chicken Jambalya

 Serves 1

Syns per portion: Extra Easy 1 syn

Ingredients

• 1 chicken breast, chopped
• 2 Tesco lighter choice cumberland sausages (1 syn), sliced
• 65g long grain rice
• 1/2 small onion, chopped
• 1/2 red bell pepper, thinly sliced
• 1/2 green bell pepper, thinly sliced
• 1/2 tsp chopped garlic
• 200ml chicken stock
• 100g passata
• 1/2 teaspoon cajun seasoning
•  Frylight

Method

1. Add a few spray of frylight to a large pan. Add the chicken and sausages and leave to brown for 5 min.
2. Add the peppers, onion, cajun seasoning and garlic and brown for 5 more minutes. Stir often but don't worry if it sticks a little as this will help to add flavour to the dish.
3. Add the passata, stock and rice. Give the ingredients a good stir and scrap of any browned parts from the bottom of the pan. Cover and leave to simmer on a low heat for 20-25 min.
4. Give the pot a good stir and make sure the water has been absorbed and rice is cooked. Serve.

 I have never had Jambalaya before but I always wanted to try it as I love a good one pot dish. It tasted superb and was so filling, it's really hard to believe this is 'diet' food. I used tesco lighter choice sausages but if you have syn free sausages then it would make this whole meal free.  I was a bit worried about using 'easy cook' rice as most basic recipes I seen just had long grain rice stated as an ingredient, but my dish worked out perfectly and the rice was nice and tender and not soggy. Enjoy.

Chicken & Prawn Stir-fry

Serves 1

Syns per portion*: Extra Easy Free , Red 8.5, Green Free (replace chicken with quorn bites and use prawns as HEB)

Ingredients

• 1 chicken breast chopped
• 100g prawns
• 1 bag of pepper stir fry mix (I used Tescos own one)
• 1 packet of Amoy straight to wok rice noodles (8.5 syns Red)
• 2 tbsp Soy Sauce
• 1 tsp ASDA chinese style noodle seasoning
•  Frylight

Method

1. Spray a wok with a few sprays of frylight and place on high heat.
2. Add the chicken and prawns and fry for 5 minutes until cooked through.
3. Add the stir fry veg packet and mix with chicken and prawns for 1 minute.
4. Add soy sauce  and noodle seasoning and coat vegetables, chicken and prawns evenly.
5. Reduce to a medium heat and leave cook for 5 minutes, stirring occasionally.
6. Add the noodles and continue to cook for a further 1-2 minutes. Serve

Very quick, easy and full of flavour. Stir fry is a great way to pack loads of veg into your main meal and it tastes so yummy. The noodle seasoning mix gives this dish an extra little bit of flavour. This dish would be great if you have family members who still enjoy takeaways, so your getting a healthy chow mein style dish to eat along side them without all the calories.
Enjoy.

Chicken Kiev

Serves 1

Syns per portion*: Extra Easy Free , Red Free

Ingredients

• 1 chicken breast
• 1 heaped tbsp quark
• 1/2 tsp parsley (fresh or dried)
• 1/2 tsp chopped garlic
• 1 egg beaten
• 14g breadcrumbs (Free if using HEB bread, 2.5 syns if from packet)
•  Frylight

Method

1. Preheat the oven to 200C/400F/Gas 6.
2. In a bowl mix the quark with the parsley and garlic, set aside.
3. Use a sharp knife and make a pocket  down the length of the chicken breast.
4. Spoon the quark mix into the pocket in the chicken breast.
5. Dip the chicken breast into the beaten egg and then into the breadcrumbs, coating the breast evenly.
6. Give the chicken breast a few sprays with frylight and then place into the oven for 20 minutes. Serve.

This is not my recipe but I thought I would post my own version. I didn't have any HEB bread in the house when I was making these so decided to use packet breadcrumbs instead (I used tesco natural breadcrumbs) and was surprised to find that they are only 2.5 syns for 14g which is more than enough to cover one large chicken breast. These kievs are delicious and a great replacement for 'normal' garlic butter kievs.
Enjoy.