Salt And Pepper Chicken

So I know i've posted this recipe before but I thought it needed posting again as it's been so popular and I've had a lot of people asking for it...

 
To make this BEAUTIFUL dish...

Ingredients
Chicken breasts, cut into chunks I use 2 as theres only 2 of us so adjust if needed
Plain flour (25g is 4 syns)
Salt & Pepper
Garlic granules
One egg, whisked
Fry Light
A pepper
An onion
Soy sauce
White wine vinegar
Sweetener

Method

Preheat oven to approx 180 degrees.
Combine 25g of flour in a bowl (25g is 4 syns you can use more but please adjust syn value accordingly), with a teaspoon of salt and a teaspoon of pepper, along with 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.
Cook 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 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!

Spice N Tice Rubs

So after speaking to a few slimming worlders I decided to finally take the plunge and order some of the Spice N Tice rubs to see what all the fuss was about! Most of them are 0.5 syns per tsp and some are even free! Here's my first experience using them... I used the two rubs that are SYN FREE, coated some of the chicken in one and then the rest of the chicken in the other flavour. So simple to do yet so so nice! I'm thoroughly impressed with the intensity of the flavour considering I only let them sit for approx 30 mins before cooking! I would highly recommend these to anyone, they sometimes do discounts and giveaways over on their instragram so make sure you check them out :)

Sweet Chilli Chicken

So in an attempt to stay on plan this evening I made the Sweet Chilli Chicken recipe from the booklet we got at group over Christmas. It works out at 1 syn for these two pieces and it was lovely. I didn't feel much like having any 'speed' veg if i'm honest but I still added an onion to some egg fried rice so there was some in there! The egg fried rice I made was free and is my obsession at the moment!

Successful day on plan complete, I just have a really bad headache but I'm putting that down to being completely back on plan and the sugar withdrawal!

Pulled Chicken - Slow Cooker

This recipe is so easy to do and could easily be done with another piece of meat if preferred. It is quite simply a recipe you can bang it all in and leave it. I find it works better if you mix the sauce and simmer fir a little bit first but it isn't necessary if you don't have the time.

4 chicken breasts
1 tsp mustard powder
3 tbsp Worcestershire sauce
500g passata
3 tbsp balsamic vinegar
2 tsp of garlic
2 tbsp sweetener
Salt and pepper
1 red onion - I used the ready sliced so I could just throw it in.

Method:
1. Mix passata, Worcestershire sauce, balsamic vinegar, mustard powder, garlic, sweetener and seasoning. Transfer to a small pan and simmer for 15 minutes.
Layer the bottom of your slow cooker with the red onion.
Add the chicken and the BBQ sauce and leave on low for 6 hours.
Pull the meat apart with 2 forks and mix with the sauce.

Slow Cooker Chicken

I was a bit skeptical about this but it was amazing! It took about 3.5/4 hours on high (I thought I had it on low, luckily I went to check) so would take approx 7 on low. The meat literally fell off the bone. Would happily cook a chicken like this again. 

Mayflower Curry

4 syns for 28g of mayflower powder.

Mixed with cold water then added chicken and onions. 

Well worth the syns. 

Syn free boiled rice. 

Chunky Soup

Lunches tend to be super hard to plan for me, I either bring too much food or not enough theres no inbetween. Although I find bringing a chunky soup fills me a lot more than one that is completely blended.

I've posted this recipe before but I think it's one of my favourites. I tend to mix it up slightly based on what veg and herbs and spices I have in the this is the original recipe:

1 onion, peeled and finely chopped (I got a bag of the precut onions from asda and just chucked the whole packet in)
1 red pepper, diced (I used two this time)
2 large skinless and boneless chicken breasts, cut into thin strips
800g canned chopped tomatoes
400ml chicken stock - I used 3 stock cubes to make sure it was relatively thick
1 tbsp chopped rosemary
1 tbsp crushed chillies
2 tbsp. tomato puree
Finely grated zest and juice of 1 lemon
Salt and freshly ground black pepper
I also chucked in a packet of cherry tomatoes (halved and quartered) as they weren't going to get used otherwise.

Method:-


Place the onion and pepper in a large non-stick saucepan and stir-fry for 4-5 minutes.
Add the chicken, tomatoes, stock, rosemary and lemon zest, chillies and juice.
Bring to the boil, stir, then cover and simmer on a medium heat for 20 minutes, stirring occasionally.
Season to taste and serve

This recipe is completely syn free and so filling!

Salt & Pepper Chicken

This was amazing.

Ingredients

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
Sweetener

Method

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!

Batch Cooking

Made all three of these tonight. You can find the soup recipe on a previous post. 

Will add the others to my blog tomorrow. 

Chilli Chicken Noodles

New recipe for me! Chilli Chicken Noodles.

Ingredients:
4 chicken breasts
3 tbsp soy sauce
1 tsp crushed dried chillies
½ red, yellow and green pepper (I only had yellow)
1 carrot
300g pack dried wholewheat noodles

This recipe serves 4 so adjust accordingly.

Prepare the stir-fry ingredients: cut the steak into strips, place in a bowl with the soy sauce and crushed chillies and marinate in the fridge for at least 10 minutes; slice the peppers and carrot; cook the noodles according to packet instructions, drain and set aside.

Heat a wok sprayed with low calorie cooking spray and stir-fry in soy sauce and chillies for 2-3 minutes. Add the peppers and carrot and continue frying until softened. Add the noodles, heat through and serve.

SW meals

Nearly 4 months in so thought I'd finally give some of these meals a go. Tried the chicken tikka tonight and would highly recommend. It fed two of us easily and the chicken didn't taste like cardboard which is what normally puts me off ready meals! Would Definately get it again just to have one in the freezer for those days when you just don't have the time to prep a meal from scratch. 

Which ones your favourite? X

Fakeaway Special

The hardest part about my diet this week was wanting to eat loads of takeaway food and not spend time making it.
So glad I made this though.
It was all completely syn free and just as nice, if not nicer, than the takeaway would have been!

The doner meat recipe I use is the following:

1 tsp dried oregano
1/2 tsp dried italian herbs
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp cayenne pepper
1 tsp salt
1/2 black pepper
500g 5% fat mince


Simply combine all the ingredients thoroughly and cook in the oven on about 180 degrees for 1 hour, turning at least once.


I just used Cumin, Cinammon, Tikka Powder etc for the chicken, and spiced it to my taste.


And popped the veg under the grill for approx 8 mins each side.

Whats your favourite fakeaway?

X

Mayflower Curry

After the hype surrounding the Mayflower Curry Powder I thought i'd give it a go. It was lovely. 28g works out at 4 syns, I used 56g and it fed 3 of us so it worked out at 2.6666 syns so I just rounded it up to 3 syns.

Then made the egg fried rice from the fakeaway books, definately worth it. It was just like the takeaway.

Whats everyone elses thoughts?

I got mine from B&M for 99p a box, but apparently there are a few similar outlets that stock it?

x

Sweet Chilli Chicken Stir Fry

That was my tea tonight. 

So simple

Noodles, it's upto you if you use syns on them or not. 

Chicken. I popped some chilli flakes in with the chicken to give it the kick. 

Any veg you want. I opted for one of the pre packed stir fry vegs you can get. 

Make sure your chickens cooked then pop in your veg and noodles cook for 3-4 mins then chuck in your sauce (sweet and sour in my case) and then cook for 1 min and you're done!

So easy and so tasty!

X