Saturday, 7 November 2015

Salt & Pepper Chicken

This was amazing.


Chicken breast, cut into chunks
Plain flour (25g is 4 syns)
Salt & Pepper
Garlic granules
One egg, whisked
Fry Light

A pepper, thinly sliced
An onion, thinly sliced
A chilli, thinly sliced
Soy sauce
White wine vinegar


Preheat oven to approx 180 degrees.
Combine Four tablespoons of flour in a bowl (25g is 4 syns), with half a teaspoon of salt and half a teaspoon of pepper, along with half a teaspoon of garlic granules.
In another bowl, whisk your egg and add a splash of soy sauce to season.
Pop your chicken chunks in the egg and then in the flour mix.
Once this is all done, arrange on a nonstick baking tray, sprayed with some Fry Light first.
Then spray the chicken with Fry Light - this will help it to brown.
If you're using the oven, leave the chicken for 15 minutes, and turn over, and then give it another spray of Fry Light and then give it another 10 minutes, or until golden.
When the chicken is on the second round of cooking, in a non-stick pan, gently soften your peppers and onion.
I'd add a splash of soy sauce for extra flavour.
Once everything is soft, toss in your sliced chilli and add your cooked chicken from the oven.
Mix together two teaspoons of sweetener with two tablespoons of white wine vinegar and stir until the sugar has dissolved.
Add this to the pan and stir on a gentle heat.
This will be quite dry, as Salt & Pepper chicken is, but that vinegar/sugar mixture really makes the dish.
Taste and add some further salt and pepper if it needs it.

The only syns are for the flour - I used 25g so 4 syns and 2 of us had it so was only 2 syns each! could easily divide between 4 and make it 1 syn per portion!


  1. I want to make it for tea,but I have no fresh chillies. Do you think dried chilly flakes would work?

    1. yes I don't see why not. I often make it without the chillies too and its just as nice! x

    2. Thank you Alison for your quick reply! Very helpful. I will let you know what I thought of it.

    3. you're welcome! look forward to hearing what you think! :) x

  2. If you substitute the flour with smash dried potato it makes it syn free and it's still delicious!

  3. Oh I know yeah I just prefer it with flour. I don't use my syns on much so I don't mind it :) thanks though! X

  4. what type of sweetner could you use? Honey or maple syrup? I am making this for dinner tonight - it sound delicious - thank you

  5. Hi I use granulated sweetener xx

  6. Could i use normal white vinegar ? Instead of the wine vinegar

    1. Hi sorry Ive only just seen this. I haven't tried normal vinegar personally but I don't see why you couldn't try? although it might be too bitter? if you could get the other id recommend it. its only about 75p in asda xx