slimming world classics – salt and pepper chicken

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.

salt and pepper chicken

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…!




24 thoughts on “slimming world classics – salt and pepper chicken

  1. Pingback: slimming world classics – slimming world half-syn roulade | two chubby cubs
  2. 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!

  3. 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! 🙂

  4. 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.

    • You could maybe use breadcrumbs, or, leave out the smash and the eggwash and sprinkle with the salt and pepper – that would work!

  5. 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?

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.