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Syn Free KFC - Slimming World Kentucky Fried Chicken

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Slimming World Recipes

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Nov 11th, 2013, 23:13 PM  
Syn'er
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Join Date: Jul 2013
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Syn Free KFC - Slimming World Kentucky Fried Chicken

Yum yum yum... with some SW chips, corn on the cob and Syn Free Coleslaw. It's almost like the real thing.


You could even do this with chicken mini fillets, put in a flour tortilla with some salad and you have a Maccy D's style wrap

Other Fakeaway Recipes include Slimming World Big Mac In A Bowl and Syn Free Doner Kebab.

Ingredients
1kg Chicken Pieces (approx 10 drum sticks or 4 breasts, or a whole regular sized chicken quartered)
125g Bovril Chicken Savoury Paste (this)
1 Medium Egg
1 Teaspoon of mild chilli powder (optional)
1 Teaspoon of mixed spice (optional)
1 Crushed clove of garlic or a teaspoon of 'Very Lazy Garlic' paste (optional)
2 Teaspoons of ground black pepper (optional)
2 Teaspoons of mixed herbs
4 Slices wholemeal bread (HEB or Syn it)

Method
Step 1.
Place the chicken pieces in a pan of boiling water and simmer for 30 minutes.

Drain and leave to cool.
Remove skin from the chicken (let cool first - if you do this while hot the chicken will dry out) and pat dry with a piece of kitchen towel.

Step 2.
Preheat oven to 230C/445F. Spray a baking tray big enough for all the chicken with fry light.

Step 3.
Blend the bread and mixed herbs with a food processor in to a medium/fine crumb and empty on to a plate.

Step 4.
Mix together the chicken Bovril, egg, crushed garlic, chili, spice and pepper in a bowl until blended in to a loose paste.

Step 5 (the messy bit).
Use one hand to rub the paste over the chicken (one piece at a time) and then place on the breadcrumb plate. Use the dry hand to make sure the breadcrumbs coat the chicken evenly, and the place on the baking tray.

Repeat until all the chicken is coated and on the tray.

Step 6.
Put in the oven until golden and crisp (about 10 to 15 minutes).

Vola! Syn Free KFC Chicken / Southern Fried Chicken

Serves 4.


This has got to be some of the best diet food, ever!

Enjoy
 
Nov 12th, 2013, 00:22 AM  
Avocado
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Join Date: Nov 2013
Posts: 302
Likes: 24

Wow, I tell ya this looks good! I don't know though because I lost the will to try and cook any fried chicken on my own anymore. I'd rather just go out for something like that. Of course, this is baked but there's a lot of mess to clean up. I'm so lazy today. Can I come over and eat it at your place?
 
Apr 1st, 2014, 17:26 PM  
MsMissy
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Join Date: Mar 2014
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Slimming World KFC Chicken

i know this is a weird question but I can imagine blending the bread could make it clump up a bit. would using toast make a finer powderish crumb mix to coat the chicken?
 
Apr 1st, 2014, 20:21 PM  
Bevziibubble
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Join Date: Jun 2013
Location: UK
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Oh yum! I love kfc chicken!
 
 
Apr 2nd, 2014, 01:58 AM  
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Join Date: Jul 2013
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Quote:
Quote by MsMissy View Post
i know this is a weird question but I can imagine blending the bread could make it clump up a bit. would using toast make a finer powderish crumb mix to coat the chicken?
I don't actually know. I would imagine as long as you don't brown it too much (more dry it out than toast) it would work pretty well. I would guess that if you brown it the end result may look a bit burnt.

If you give it a go let us know how it turns out
 
Sep 1st, 2015, 16:01 PM  
golfergirl38
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Join Date: Sep 2015
Posts: 29
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This looks awesome! Definitely going to try this
 
Sep 12th, 2015, 12:24 PM  
Joozzyjoo
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Join Date: Sep 2015
Location: South Wales
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Will be trying this soon!!
 
Sep 12th, 2015, 14:09 PM  
annad87
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Join Date: Sep 2015
Posts: 88
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This looks like a great recipe and with freezer full of muscle food chicken breasts I am running out of ideas!
 
 
Oct 13th, 2015, 09:18 AM  
catmad
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Join Date: Oct 2015
Location: Bulgaria
Posts: 211
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Hi - is simmering chicken in boiling water for 30 mins a way to skin it easier? Or is it just part of this cooking process? I hate skinning chicken!!! x
 
 
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