Recipe: Chicken Casserole & Syn Free Dumplings




I love dumplings but because they are made out of fat and flour I knew that they were a no no on Slimming World, unless I wanted to use up lots of syns!  I made a delicious lemon and garlic chicken casserole and knew I needed to try and create a dumpling substitute, and this is what I came up with. This is all syn free!


Extra Easy Syn Value:- Syn Free

Healthy Extras:-  None

You will need:-
For the dumplings-
1 mug of cous cous
1 mug of stock
2 tbsp fat free cottage cheese
Dried Sage
salt & pepper to taste
1 tsp garlic powder
1 egg

For the casserole-
900g skinless and boneless chicken thighs
2 onions
2 large carrots
200g green beans
1 lemon
4-5 sprigs of tarragon
Low calorie cooking spray
1 bulb of garlic
700ml chicken stock
1 tbsp chicken Bovril (from concentrate)
Salt and freshly ground black pepper

Method:-

Put the cous cous in a jug and add the stock.  Cover the jug and leave for 2-3 mins

Add the salt, pepper, sage and garlic powder and mix.  Add the cottage cheese and the egg and mix. You should have a sticky consistency.

Mould into dumplings and spray with fry light. Put in the oven for 5 mins on a low heat to harden them up.

Cut the chicken into chunks. Peel and chop the onions. Peel the carrots and cut into thick batons. Halve the green beans. Slice the lemon. Chop the tarragon.

Put all the ingredients in a slow cooker and leave on low for up to 8 hours or until all the ingredients are cooked. 

Add the dumplings to your casserole for the last 15 mins to allow them to steam

Notes-

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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L x

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