I tell you what, you’re doing rather well out of us this week, bearing in mind we were aiming to only post five times a week, and one of them would be a quickpost! But, like the caring, big-hearted, lovely chaps that we are, we couldn’t let you down, so here’s an extra recipe – salt and pepper chicken.
Syn-free, mind.
I can’t tell you how long I agonised over putting that ‘n’ in the title. I’m someone whose teeth actually itch if I happen across a ROFL. Anyway, recipe:
to make salt and pepper chicken, you’ll need:
two chicken breasts (one per person) cut into chunks, 5 tbsp Smash, ½ tsp salt, ½ tsp pepper, ½ tsp powdered garlic, one egg, a good slug of soy sauce, one green pepper, one onion, one chilli pepper, 2 tsp granulated sweetener, 2 tbsp white wine vinegar, noodles.
to make salt and pepper chicken, you should:
- mix together the Smash, garlic powder, salt and pepper in a bowl and spread out onto a plate
- dip the chicken chunks into beaten egg with a good slug of soy sauce and roll in the dry smash mixture until well coated
- place the crumbed chicken chunks onto a baking sheet that has been sprayed with Frylight
- add another couple of sprays of Frylight over the top and bake in the oven (200°C or Gas Mark 6) for around 25-30 minutes or until golden
- get your noodles cooking
- meanwhile, chop an onion, green pepper and chilli pepper and mix together in a pan
- cover and let it sweat over a medium-low heat
- add another slug of soy sauce after about ten minutes and mix well
- in another bowl, mix together the granulated sweetener and white wine vinegar and stir until dissolved
- when it’s all ready, add the vinegar mixture to the vegetables, mix well, and serve with the chicken on top of the noodles
Mwah! Easy-peasy. I know I’m dancing with the devil using frylight and sweetener but if I tell you to use 1tsp of honey and a dab of oil, you might have a fit. Using honey instead of sweetener and a drop of oil instead of frylight makes things better, but up to you…!
J
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24 thoughts on “slimming world classics – salt and pepper chicken”
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This is a nice and easy weeknight recipe! If you’re interested, I’d love for you to share a post in my link up tomorrow. There’s an explanation right on my main menu under ‘Tell ’em Tuesdays’.
xoxo K
http://peeledwellness.com
Happy to give that whirl K! I’m not around tomorrow but will give this a go next Tuesday (though nudge me!)
Hi, just wondered how essential the smash is, or is there an alternative? Definitely sounds worth a try, thanks ?
I’m not on any diet but as I get older I like to eat better
I wish you’d mentioned about putting the garlic powder in with the Smash tho! I ended up sprinkling a bit on in the oven. It did taste nice tho!
I did the same as it dosent say where to put it in the method x
Oops! Fixed!
Can you cook this in actifry rather than oven bake
Simple to make and one of the nicest SW recipes I’ve tried…..worried about the smash a bit myself, but needn’t have! Thanks for this! 🙂
What is a tweak. I’m new to this
Are you absolutely sure smash is free?? I heard you have to add syns if it Ian not being used for its purpose, I.e if used as a thickener/gravy you syn it a shame gravy 1tsp=1syn.
My friend made this for us tonight and it was delicious! Will definitely be making this
again!
Glad you approve! 🙂
is it dried smash powder mix or can i use real potatoes
It’s the powder you need 🙂
Are these recipes good for Old red and green or just EE please?
Nah they’d be fine for old recipes, but you’d need to work it out on the old system!
Just made this
Wonderful
All the family enjoyed😜
Could you use cooked chicken to make this, just cooked a whole chicken veryboring
I don’t see why not!
How essential is the Smash or is there an alternative?
You could maybe use breadcrumbs, or, leave out the smash and the eggwash and sprinkle with the salt and pepper – that would work!
Hi I know this is an old recipe but it’s one of our favourites. As we have started calorie counting, does anyone know how many calories are in this recipe please?