Chicken breasts (approx 400g), cut in half lengthway (skin and visible fat removed) or you can use chicken thighs
of mozzarella (HEa), grated
of cheddar (HEa), grated
and pepper to season
(1 cup) of passata
(3/4 cup) of water
of chilli powder
onion, finely chopped
of garlic, crushed
of cider vinegar
of maple syrup (2 syns)
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.
the oven to 180c or 350f (gas mark 4)
the rice to a saucepan with 2 cups of water.
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.
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)
the spicy tomato sauce from the saucepan and cook for a further few mins.
the rice with the kidney beans and some freshly chopped coriander. and add it to a oven proof dish.
the rice with the chicken breasts and spicy tomato sauce and then add the cheese.
in the oven for approx 20mins until all cheese has melted.
topped with some fresh coriander and a side salad.
can also do this recipe with extra lean beef mince in place of the chicken
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
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 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