and Skinless Chicken Breast - approx 200g per breast
and black pepper
of mixed Italian herbs
(480ml) of low sodium chicken stock
of low-fat cream cheese (5 syns)
of sun-dried tomatoes (not packed in oil), chopped - (2 syns)
onion, finely diced
of garlic, minced
parsley, choppedPlace the chicken breasts on a board, and cover over with cling film, then using a meat mallet, pound until thin.
with a little pinch of salt and black pepper, and some Italian mixed herbs.
a dip frying pan over a medium-high heat with some cooking oil spray, add the chicken breasts and cook for about 5 mins per side until lightly golden, then remove from pan and set aside.
the frying pan with a little more cooking oil spray and add the onion. Fry for a few minutes until translucent.
add in the garlic, and sun-dried tomatoes, plus a little stock, to prevent any sticking and fry until softened.
in the cream cheese and stir until melted, then add the remaining stock. The sauce will look quite watery at this stage, but don't worry, as you simmer it will reduce down and thicken.
the chicken breasts back in into the pan with the sauce, and allow it to lightly bubble on a medium heat for about 12-15 minutes, until the chicken is cooked through and the sauce has reduced down into a creamy sauce that coats the chicken.
with a little chopped fresh parsley and serve with your choice of sides.
You can use it to make this Syn Free One Pot Mediterranean Chicken Orzo. The mustard sauce would also work really well with steak or chicken, just cook the meat first and miss out the part of the recipe which poaches the fish in the milk
Hearty ingredients coated in a thick, shinysauce and topped with creamy mashed potato…yum. Gradually add more chicken stock a little at a time, stirring the mixture continuously as you go, until you have a thick, glossy sauce
Extra Easy Syn Value. Serve the chickenin a wholemeal pitta with salad and the mintsauce. Pour the yoghurt mix over the chicken and leave to marinate over night for best flavour, or at least a few hours
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