Jars and packets of sauces can be so high in syns I am always trying to find ways of making meals that have a sauce but are low in syns or syn free. I have made this for years and I cant even remember where I found the original recipe but it works very well and is really tasty and it all takes only about half an hour from start to finish its nothing complicated.
I like to use chicken thighs as I feel they have more flavour but you can use chicken breast if you like or turkey would work well too and of course if you wanted to make a veggie option then quorn would be good.
8 chicken thighs (bone, skin and fat removed)
2 onions (chopped)
2 fresh tomatoes (chopped)
4oz mushrooms (sliced)
1/2 pint chicken stock
1 tablespoon tomato puree
1 tsp dried tarragon
2 cloves garlic (crushed)
salt and pepper
low calorie spray oil
Spray a large frying pan or wok with spray oil and add the chicken and onions, Cook the chicken for 5 minutes until browned then add the stock, garlic, tomato puree, dried tarragon and season with salt and pepper.
Bring to the boil then simmer over a low heat for 20 minutes then add the mushrooms and tomatoes. Simmer for another 10 minutes until the sauce has reduced and the mushrooms and tomatoes are soft and cooked through. Taste to see if it needs anymore salt and pepper and season to taste.
Syn free on extra easy ?
Credit : http://vicki-kitchen.blogspot.com
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