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!

Slimming World Katsu Curry

SYN FREE IF USING YOUR BREADCRUMBS AS YOUR HEALTHY EXTRA

This recipe serves 4 so please adjust accordingly :)

Ingredients for the chicken
4 skinless chicken breasts
240g fresh wholemeal breadcrumbs
1 egg, beaten
Salt and black pepper

For the curry sauce
1 large onion, chopped
1 courgette, chopped
2 carrots, chopped
4 cloves of garlic, crushed
1 tsp fresh ginger
1 tsp turmeric
2 tsp cumin
2 tsp coriander
1 tsp chilli powder
1 tbsp sweetener
1 tbsp soy sauce
1 litre chicken stock
1 bay leaf
1 tbsp fat free fromage frais
Low calorie cooking spray

Method
Add the onion, garlic and ginger to saucepan on medium heat and cook for 3 minutes or until the onion is softened.
Add the carrots and courgette and fry for 4-5 minutes.
Add the turmeric, cumin, coriander, chilli powder and sweetener and stir.
Add the stock, soy sauce and bay leaf and bring to the boil.
Reduce the heat and simmer for 30 mins.

While the sauce is cooking, preheat your oven to 180°C
Season the breadcrumbs with salt and pepper.
Place each chicken breast in some clingfilm and flatten with a rolling pin or meat tenderiser.
Remove the clingfilm and dip the chicken in the egg, then coat with breadcrumbs and place on a baking tray sprayed with low-calorie cooking spray.
Bake in the oven for 15-20 minutes or until the chicken is cooked through.

For the sauce remove the bay leaf and pour the contents of the saucepan into a blender.
Blitz until it becomes a thick, smooth sauce and stir in the fromage frais.
To serve, slice the chicken breast into pieces, spoon over the curry sauce and serve with rice.

This was absolutely beautiful, I'd highly recommend it to anyone. It's completely syn free if using the breadcrumbs as your B choice which is what I did.

Easy Chicken Curry

So amazing and such an easy recipe that you can play with to suit your taste buds!

Ingredients

Low calorie cooking spray
3 garlic cloves
2 large onions
½ green pepper and ½ red pepper, deseeded and chopped in chunks
4 skinless chicken breasts
400g tin chopped tomatoes
225ml chicken stock
2 heaped tsp of curry spice (mild, medium or hot - your choice)
Fat free natural yogurt

Method

Place the chicken on a plate, season well and set aside.
Spray a frying pan with low calorie cooking spray and place over a medium heat.
Add the onion, mushrooms and peppers and stir-fry for 5-6 minutes or until starting to lightly brown.
Stir in the garlic, curry powder and stir-fry over a high heat for 1-2 minutes.
Add the chicken and cook for 2-3 minutes until sealed, then add the tomatoes and stock.
Bring to the boil, cover tightly, reduce the heat to low and allow to simmer gently for 40-45 minutes, stirring occasionally until the chicken is cooked through.
Remove the frying pan from the heat, adjust the seasoning to taste and swirl in some fat free natural yogurt.

KFC Chicken And Gravy

So there has been this massive hyper over the new Southern Style Gravy that Mayflower have released... and I finally managed to pick some up yesterday!

 

 

I even picked up some for the girls at group as it's the only place i've been able to find it as yet! I currently have 15 boxes all allocated to different members and I need about 6 more. I feel like some kind of drug dealer!
ANYWAY! armed with this new gravy I thought it was only right that I tried it out with the good old KFC Inspired Chicken...

 

Ingredients for KFC Chicken
Chicken Breasts
1tsp of dried oregano
1tsp of garlic salt
3tsp of paprika
Black pepper
Pinch of salt
Pinch of ground ginger
An egg
Smash

Method
Combine the spices with the smash
Cut up the chicken
Beat the egg in a bowl and then dip the chicken in the egg followed by the spice & smash mix
Cook in the oven for approx 20 mins on 180 degrees
Turn and cook for approx 15 or until golden brown.

To make the gravy...
According to the box 50g of powder makes 270ml, and according to the app 100ml is 3.5 syns.
I made it up as directed on the box and this filled 3 ramekins (see picture), I would reduce the water ratio going forward to make it thicker but obviously that won't affect the syns. I had one ramekin so would still syn this at 3.5 syns for the portion I had.

Chicken & Doner Kebab Fakeaway

So since Thursday night all I've thought about is tonight's tea. 

I used the BFree Pitta as my B choice and it was 3.5 syns for the Garlic Mayo but everything else was prepped using syn free methods!

 

Ingredients for Doner Meat:
1tsp dried oregano
1tsp dried herbs
1tsp garlic powder
1tsp onion powder
1/2tsp cayenne pepper
1tsp salt
1tsp black pepper
500g extra lean beef mince 

Method:
Combine all ingredients
Shape into a loaf and place on baking tray
cook in oven (180c) for 1 hour, turning over half way through
Remove from oven and wrap in foil, leave for 10 minutes to rest

To make the Tandoori Chicken:

Combine Natural Yoghurt with the juice of half a lime add some tandoori powder then marinate chicken and leave in the fridge for a few hours to marinate. 

Then place under grill until cooked - turning half way!

The carrot chips were just placed in the oven with a sprinkle of paprika whilst the doner meat was cooking I usually cook them for approx 40 mins. 

Absolutely stuffed and feeling great that I've only used 3.5 syns for all of that. It really felt like I was having a takeaway! 

Chinese Fakeaway

Saturday Night and I really wanted a takeaway... say hello to the Chinese Fakeaway!
In a bid to use up things in the cupboard before a mammoth food shop I decided to use the Mayflower Curry Powder again (you can buy from heron/b&m etc and it is 99p for a tub).
Decided to actually take photos of me making it this time so you can see how easy it is. The sauce was 4 syns for 28g worth of powder (which made a lot) and everything else in the recipe is free.

The egg fried rice was also completely free and is so easy to do. It works a lot better if your rice is cold as I find it goes sticky if you try and use just cooked rice.

Fakeaway

So what do you do when you're craving a takeaway but wanting to get back on plan?! FAKEAWAY! Salt & Pepper chicken for 2 syns, 4 syns of mayflower curry sauce and syn free egg fried rice. AMAZING!

Mayflower Curry - Weigh Day

So tonight at group I had an unjustified gain of 1.5lb! I say unjustified... it probably was justified in some way I just refuse to believe it! I had a week off work which meant a week where I should have been planning meals and eating well which transpired to eating cake and living off service station coffee. Oh well! Hoping for a loss bigger than 1.5lb next week to balance it out! Here's my weigh day treat this week, no chippy or takeaway...a FAKEAWAY. It's the Mayflower Curry with some Egg Fried Rice. I really need to make this more! It was 4 syns worth because I used ALL the sauce but its a damn sight better than my other options!

Mayflower Curry Fakeaway

I MADE A FAKEAWAY THAT WASN'T S&P CHICKEN!
As you can see from previous posts I make S&P chicken quite frequently. I had completely forgotten about the joys of Mayflower Curry until I found it whilst out shopping this weekend. It's only about £1 for a box of powder (you make it up with water) and only 25g of powder is 4 syns it's fab!

Cooked some chicken, onions and peas just like my normal chinese and then made up the sauce and added it. SIMPLE!
Then just made up some noodles as the packet said and stir fried some beansprouts in for extra speed and VOILA! Job done. This is also only have of the sauce so is only 2 syns (although I did have the rest of it later)

Salt and Pepper Chicken

So I use this recipe the most I think out of all the takeaway ones I've tried. I always feel I need to take new photos so I don't look like i'm just re blogging old stuff so here goes...

I would recommend this to anyone who is missing a good salt and pepper chicken dish in their SW lives! it's low syn and worth it!
Ingredients

Chicken breast, cut into chunks
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 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. (I now double this so please amend to suit your own preference).
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 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!

No Appetite

I think the worse thing about Winter is the fact 9 times out of 10 I end up with a cold, and when I get a cold my appetite decides to bugger off. So here's my attempt at still trying to be on plan whilst suffering with a cold! I made a syn free Onion Bhaji loaf (same recipe as the balls but just in a loaf tin) and then made up some mayflower curry sauce to go with it. Counting 4 syns for the sauce even though I didn't have the full portion. Easy way to stay on plan and hopefully the spice will help make the cold go away!

Chinese/Indian - Low Syn Fakeaway

The best thing about slimming world takeaway recipes is how easy it is to mix and match. I had an urge to make the onion bhajis but also fancied some mayflower curry.
The onion bhajis are completely syn free and my portion of mayflower curry was 4 syns.

Onion Bhaji Recipe:
Ingredients
Frylight
2 large onions, sliced - I used 1 white, 1 red
2 eggs, beaten
1 sweet potato, peeled then grated
2 tablespoons of curry powder - you decide on the strength I use medium usually

Directions
Slice the onions
Grate the sweet potato
Beat the eggs
In a bowl, mix all the ingredients
Spray a cake tray with frylight
Using your hands, mould the mix into balls and add to the tray
Bake for 20 minutes until golden brown, allow to cool then enjoy

The mayflower curry is 4 syns for 28g of powder, you simply add this to cold water and heat through until mixed, you can have this as thick or watery as you like. I usually just stick it in the slow cooker with the chicken, peas, onions etc and leave for a few hours on low. I made enough to serve 4 and froze whatever wasn't used. EASY!

KFC Fakeaway - Smash

Recipe for KFC Chicken: 

2 large chicken breasts (or cuts of chicken of your choice) 
4 tablespoons of smash
1 teaspoon oregano 
1 teaspoon chilli powder 
1 teaspoon ground sage 
1 teaspoon basil 
1 teasppon pepper 
2 teaspoons salt 
2 teaspoons paprika 
1 teaspoon garlic powder 
1 teaspoon garlic salt 
2 eggs 

Method: 
Slice the chicken breasts into mini fillets or to the size of your liking 
Put smash into a bowl and add all of the seasonings and mix until everything is blended together to create your coating. 
Crack the eggs and mix together.  
The chicken needs to be dipped in the egg and then to the smash mixture and repeated to get an even coating. 
Bake the chicken in the oven for 20-25 mins on a medium heat, until cooked through.  
Cut one of the thickest bits to make sure it is cooked in the middle. 
Enjoy  Recipe for the gravy:

2 Chicken OXO Cubes
2 Knorr Stock Pots
Garlic Salt
Black Pepper
Boiling Water

Method:

Add ingredients to pan
Add boling water a little at a time until you reach a consistency you're happy with
Taste test and adjust the Garlic Salt/Pepper until you're happy.
Make sure all ingredients are combined before serving

Saturday Night Tea Time!

Used the chicken chow mein slimming world meal for tea just to make sure I stayed on plan and didn't get a takeaway last night!

Was actually really nice and would definitely recommend!

Salt and Pepper chicken

Better than a Chinese! And only 2 syns for a massive portion!

Recipe is in a previous post but here you go for ease:

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  

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 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!

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!

Flexi Syns

It was my others halfs birthday on Saturday... which ended with us having a Dominos (about 50 syns worth to be exact), I then spent Sunday/Monday in London... managed to have some baked oats before I left, but then I ended up having a decent meal on Sunday night then Burger King on Monday for convenience! Back on plan now and trying to limit the damage before Thursday! It can be done... I hope! You can normally flexi syn and it works, but I think I've already blown my weekly allocation so just going to make the best choices I can!

Onion Bhaji Recipe

Ingredients

1 sweet potato
1 red onion
1 white onion
1 tablespoon of curry powder
1 egg

Method


Grate the sweet potato
Spray onions with frylight and cook until brown
Mix in a bowl with sweet potato
Add a pinch of salt and the curry powder
Add half the beaten egg and mix together
Spray a baking tray and spoon the mixture in balls
Cook in oven at 200 degrees for 25 mins turning halfway
Leave a little longer to get them crispy!

Doner and Chicken

My main thing since coming back off my holidays is my lack of appetite. I'm not saying I didn't eat but the heat definately affected my appetite. Wasn't feeling like eating much but at the same time was really craving a dirty kebab. Made the healthier version instead and scoffed the lot! Syn Free Doner and Syn Free Tandoori Chicken! Couple of syns for the mayo!

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