syn free

Lighter chicken and red pepper pasta - so satisfyingly tasty, but less than 550 cals per serving (also Syn free if you&#x27;re on Slimming World).

Chicken and Red Pepper Pasta

sprays fry-light (or other 1-cal per spray oil)

17.5 oz (500 grams) boneless chicken thighs

salt and pepper

onion

garlic (peeled and minced)

red pepper (chopped (seeds discarded))

portobello mushrooms (sliced)

chicken stock cube (or 1 tsp bouillon

tomato puree

oregano

oz (800 grams) tinned chopped tomatoes

10.5 oz (300 grams) dry spaghetti ((gluten free if required))

basil leaves

tsp chill flakes

Heat a large frying pan and spray with the fry-light.

Add in the chicken and cook for 8-10 minutes until the outside of the chicken starts to brown (if you don&#x27;t move it around to much it will brown a lot quicker).

Add in the onion and cook for a further 5 minutes until softened.

Add in the garlic and red pepper and cook for 2 more minutes, then add in the mushrooms.

Crumble on the stock cube (or bouillon), add the tomato puree and oregano and stir to combine.

Add the tinned tomatoes, stir and bring to a gentle simmer. Simmer for 15-20 minutes.

Whilst the sauce is simmering, fill a large pan with boiling water from the kettle and add the spaghetti. Cook for 10-12 minutes until al dente.

Drain the spaghetti  then divide between 4 bowls. Top with the chicken and sauce and sprinkle on the basil leaves and chilli flakes before serving.

A lightened-up chicken and spaghetti meal with bags of flavour! This Chicken and Red Pepper Pasta is great for when you're craving carbs, but you're trying to eat lighter. It comes in at 529 calories, and is syn-free if you're following Slimming World!

Full printable recipe here: https://www.kitchensanctuary.com/chicken-and-red-pepper-pasta/

Ingredients:
300g (10.5oz) dry spaghetti (gluten free if required)
10 sprays fry-light or other 1-cal per spray oil
500g (17.5oz) boneless chicken thighs (any skin and visible fat removed), cut into chunks
large pinch salt and pepper
1 large brown onion peeled and chopped
3 cloves garlic peeled and minced
1 red pepper chopped (seeds discarded)
2 portobello mushrooms sliced
1 chicken stock cube or 1 tsp bouillon for gluten free
2 tbsp tomato puree
1 tsp dried oregano
2x 400g (14oz) tins of chopped tomatoes
Handful of small basil leaves to serve

#recipe #chicken #synfree

Chicken and Red Pepper Pasta | Lighter but still delicious dinner!

Totally syn free cheesy pasta using your HexA!

Syn Free One Pot Cheesy Chilli Chicken Pasta

Muscle Foods Chicken Breasts

Pack Cherry Tomatoes (halved)

Onion

Tinned Tomatoes

300 g Dried Spaghetti (roughly)

Pint Boiling Chicken Stock

Basil Leaves

tsp Chilli Powder

tsp Chilli Flakes (plus extra for garnish)

Fry Light

Salt & Pepper (to taste)

140 g Grated Cheddar Cheese

Make this Chinese crispy kale seaweed recipe for a fakeaway Chinese at home

Chinese fakeaway crispy kale seaweed recipe

prepared kale – chopped finely

low-calorie cooking spray

Thinly spread chopped kale on a baking tray and spray with low calorie cooking spray. Bake in the oven on around 200c until crispy. We like it made chilli Frylight rather than the plain one to make chilli kale but the choice is yours it also works well with garlic frylight.

I'd never tried the chilli frylight before but it was great. we had this alongside your sweet and sour veggies - delicious!

Lighter Slow Cooked Spicy Chicken Rogan Josh, the perfect slimming-friendly curry.

Healthier Slow Cooked Spicy Chicken Rogan Josh

tsp minced ginger

garlic

tsp turmeric

tsp cumin

tsp black pepper

tbsp natural yogurt ((use fat-free to make it syn free on slimming world))

chicken breasts

squirts Frylight spray ((or other 1 cal-per-spray oil))

onions

red peppers

red chillies (finely chopped)

½ a bunch of fresh coriander (cilantro) (chopped (chop

cloves

cinnamon

tsp coriander

paprika

tsp salt

tomato puree (or paste)

chicken stock

tomatoes

cardamom pods ((thread them onto

½ a bunch of fresh mint (finely chopped)

cherry tomatoes (quartered)

salt

black pepper

yogurt ((use fat-free to make it syn free on slimming world))

mint (roughly torn)

rice (or cauliflower rice)

Place the ginger and garlic in a bowl, along with the turmeric, cumin, pepper and yoghurt. Mix together, then add in the chicken pieces and mix again. Cover and refrigerate for 30 minutes.

Spray 10 squirts of frylight in a large frying pan pan (or the insert to your slow cooker if you can use it on the hob like mine. I use this [easyazon_link identifier="B00IPENZK0" locale="US" tag="kitchsanct-20"]Slow Cooker[/easyazon_link] &lt;--affiliate link), turn the heat to high and add the marinaded chicken. Lightly brown all over (should take about 8-10 minutes) Remove the chicken and place in a bowl.

Add the onions, red peppers, chopped chillies, the stalks from the coriander (cilantro), cloves, cinnamon, cumin, coriander, paprika, salt, pepper and tomato puree to the pan. Cook for 5 mins on a medium heat, stirring regularly, until the onion starts to soften. Turn off the heat, add 4tbsp of the stock and carefully (cover if needed) whizz into a puree with a hand blender (or transfer to a food processor if you prefer).

Add the puree back into the pan, then add the chicken, remaining stock, chopped tomatoes and cardamom. Stir and bring to a simmer, then transfer to your slow cooker.

Cook on high for 3 hours or low for 5-6 hours. Alternatively, you can cover and cook on the hob for 1 1/2-2 hours on a low heat, stirring regularly.

Whilst the Rogan Josh is cooking, make the onion, mint and tomato salad by mixing all of the salad ingredients together in a small bowl.

Once cooked, serve the Rogan Josh topped with a spoonful of natural yogurt, some torn/chopped fresh mint and the coriander leaves from earlier (the ones you removed the stalks from).

Serve with the onion, mint and tomato salad, plus some boiled rice or even pilau rice if you like.

https://www.youtube.com/watch?v=FQmVIF-3jHU

This Healthier Slow Cooked Spicy Chicken Rogan Josh is just the thing when you’re trying to be good but still want a hearty comforting dinner.  This is the PERFECT Rogan Josh recipe that's also Syn free on Slimming world!

Full Recipe Here: https://www.kitchensanctuary.com/healthier-slow-cooked-spicy-chicken-rogan-josh/

Ingredients:
Marinade
2 tsp minced ginger
4 cloves of garlic peeled and minced
1 tsp ground turmeric
1 tsp cumin
1 tsp freshly ground black pepper
4 tbsp natural yogurt (use fat-free to make it syn free on slimming world)
4 chicken breasts chopped into bite-size chunks

Rogan Josh
10 squirts Frylight spray (or other 1 cal-per-spray oil)
2 onions peeled and finely chopped
2 red peppers deseeded and chopped
3 fresh red chillies finely chopped
½ a bunch of fresh coriander (cilantro) chopped (chop the stalks too and keep those separate)
3 whole cloves
1 tsp cinnamon
1 tsp cumin
2 tsp ground coriander
2 tsp paprika
1/2 tsp salt
1/2 tsp freshly ground black pepper
2 tbsp tomato puree (or paste)
240 ml chicken stock (water plus a stock cube is fine) use bouillon for gluten free
1 x 400 g (14oz) tin of chopped tomatoes
4 cardamom pods (thread them onto a piece of cotton so you can fish them out easier later)
Onion, mint and tomato salad
½ a bunch of fresh mint finely chopped
10 cherry tomatoes quartered
1/4 onion peeled and finely diced
1 pinch salt
1 pinch ground black pepper

Serve with:
natural yogurt (use fat-free to make it syn free on slimming world)
small bunch fresh mint roughly torn
boiled rice (or cauliflower rice)

#synfree #curry #slowcooker

Healthier Slow Cooked Chicken Rogan Josh

Fajita Chicken Pasta - all the great flavours of chicken fajitas in this amazing pasta dish that the whole family will love.

Fajita Chicken Pasta - Slimming Friendly

chicken thighs (or can use chicken breast, beef, shrimp

juice of a small lime

cumin

jalapeno pepper,​ finely chopped (seeds removed)

sukrin: gold

olive oil oil

cayenne (optional)

red onion, sliced

red pepper, sliced

green pepper, sliced

tomato paste

avocado spray oil

coriander (cilantro)

Add to a mini food processor the lime...

Add to a mini food processor the lime juice, cumin, jalapeno, cayenne pepper, paprika, oregano, sukrin gold, salt, olive oil (or spray oil), crushed garlic and a little salt and blitz a few times until you have a paste. Add to the chicken and mix to coat thoroughly. Refrigerate for a few hours to marinade.

Cook the pasta until al dente, drain and...

Cook the pasta until al dente, drain and set aside (reserving some of the pasta water)

Spray a frying pan with some avocado spray...

Spray a frying pan with some avocado spray oil, over a medium high heat. Add the marinated chicken mixture and cook stirring occasionally until the chicken is browned and cooked through, remove the chicken and set aside.

Add the peppers, onion,and courgette (zucchini) and stir...

Add the peppers, onion,and courgette (zucchini) and stir constantly until the vegetables are nice and tender, but still crisp.

Add the chicken back to the pan

Add the tomato paste and the reserved pasta...

Add the tomato paste and the reserved pasta water.

Add the cooked pasta and mix together thoroughly,...

Add the cooked pasta and mix together thoroughly, until the sauce lightly coats all the pasta and is heated through.

Season as needed with salt and black pepper...

Season as needed with salt and black pepper and top with some fresh chopped coriander.

Serve with your choice of sides/toppings

Enjoy

(10.5 ounces)

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