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
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
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? 
Oh yum! I love kfc chicken! 
Quote by MsMissy:
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.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?
If you give it a go let us know how it turns out
This looks awesome! Definitely going to try this
Will be trying this soon!!
This looks like a great recipe and with freezer full of muscle food chicken breasts I am running out of ideas!
