KFC is so bad, but so very good! As you can imagine southern fried chicken and chips is pretty high on the syn scale! There are lots of recipes around that use either smash or cous cous, but that is technically a "tweak" (using food not in the way that it was intended....potentially adding more calories in addition to your main meal). This is a completely syn free way of getting that great KFC taste, as long as you use the wholemeal breadcrumbs as you HEB allowance, add 6 syns if not! I don't like chicken on the bone but this recipe can easily be adapted for chicken wings or legs. This recipe served 2 of us.
Extra Easy Syn Value:- Syn Free
Healthy Extras:- B
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This goes perfectly with my syn free gravy!
You will need:
2 large chicken breasts (or cuts of chicken of your choice)
4 slices of 400g wholemeal bread
1 teaspoon oregano
1 teaspoon chilli powder
1 teaspoon ground sage
1 teaspoon basil
1 teaspoon pepper
2 teaspoons salt
2 teaspoons paprika
1 teaspoon garlic powder
1 teaspoon garlic salt
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Slice the chicken breasts into mini fillets or to the size of your liking
Blitz the bread until fine breadcrumbs in a blender. Put into a bowl and add all of the seasonings and mix until everything is blended together to create your coating.
Crack the eggs and mix together. The chicken needs to be dipped in the egg and then to the breadcrumb mixture and repeated to get an even coating.
Bake the chicken in the oven for 20-25 mins on a medium heat, until cooked through. Cut one of the thickest bits to make sure it is cooked in the middle.
Serve with SW chips, syn free coleslaw and some corn on the cob- perfect fakeaway! Baked beans are a great accompaniment, and super speed!
Syn calculations are all carried out as a paying Slimming World member. I am not a consultant! It is always recommended to check syn values yourself.
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