1 Uncooked
Chicken breasts (approx 400g), cut in half lengthway (skin and visible fat removed) or you can use chicken thighs
150 g/1.76oz
of mozzarella (HEa), grated
130 g/1oz
of cheddar (HEa), grated
1 spray
oil
1 salt
and pepper to season
1240 ml
(1 cup) of passata
1180 ml
(3/4 cup) of water
12 teaspoons
of chilli powder
11 teaspoon
of cumin
11 small
onion, finely chopped
12 cloves
of garlic, crushed
11 tablespoon
of cider vinegar
11 teaspoon
of paprika
11 tablespoon
of maple syrup (2 syns)
1¼ teaspoon
of cayenne pepperSpray a small saucepan over a medium-high heat with cooking oil and add the onion and garlic, cook for a few minutes to soften. Add the passata, water, chilli powder, cumin, paprika, vinegar, maple syrup and cayenne pepper and stir thoroughly, reduce heat and simmer for about 20mins. Then put it all through a blender and set aside.
1 Preheat
the oven to 180c or 350f (gas mark 4)
1 Add
the rice to a saucepan with 2 cups of water.
1 Bring
to a boil, then reduce heat right down to a very low heat, cover and simmer until all water is almost absorbed. Turn off heat, but leave saucepan on hob, covered, this will give you perfectly cooked rice.
1 Heat
a large frying pan over a medium-high with some spray oil and add the chicken breasts, fry each side just for a couple of mins till lightly browned (they don't need to be cooked through, as you will be finishing them off in the oven)
1 Add
the spicy tomato sauce from the saucepan and cook for a further few mins.
1 Mix
the rice with the kidney beans and some freshly chopped coriander. and add it to a oven proof dish.
1 Top
the rice with the chicken breasts and spicy tomato sauce and then add the cheese.
1 Bake
in the oven for approx 20mins until all cheese has melted.
1 Serve
topped with some fresh coriander and a side salad.
1 You
can also do this recipe with extra lean beef mince in place of the chicken
1 If
you are willing to spare a few extra syns, this is even more amazing with some avocado and a dollop of sour cream.
One at a time, dip your chicken pieces into the egg and then into the dry ingredients. When I uploaded this recipe to Instagram, the lovely @slimforyourlife commented that she thought it was a cheat meal at first glance, and honestly it felt like it
Extra Easy Syn Value. ) It pairs perfectly with a salad andspicyrice. This fragrant chicken dish is perfect for Summer BBQs (and even indoor grills when the great British weather lets us down
Where you use your syns is entirely up to you, some people prefer to use them on chocolate, sweets, crisps and all of the deliciously decedent treats that will fit within their synallowance, and others like to build their syns into their cooking in a healthy and balanced way
This is all part of my syn free Nandos meal, with chickenandsyn free creamy coleslaw. One of my favourite things is the spicyrice so I set to create a syn free version
If you enjoy this you’ll more than likely love my Syn Free Slimming Vegetable Soup too, so give that a go and fill your freezer up with healthy, lowsynand filling options to keep you on plan
You can use your bog-standard ground nutmeg for this LowSyn Spiced Rice Pudding recipe. In an ovenproof dish place the rice, Sukrin, almond milk, spices and vanilla and mix
This LowSyn Mozzarella and Asparagus Stuffed Chicken is a firm family favourite. Chicken is a real staple in our house and I’m always looking for ways to jazz it up…preferably with some hidden speed for good measure
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