Chicken Kiev with chunky chips
Serves 4 (chicken only) Ready in about 1 hour
800g floury potatoes, such as Desiree or Maris Piper, peeled and cut into chunky chips
Low-calorie cooking spray
1 small onion, finely chopped
2 garlic cloves, crushed
125g plain quark
1/2 small pack fresh flat-leaf parsley, roughly chopped
4 large skinless and boneless chicken breasts
1 medium egg, beaten
2 slices wholemeal bread (from a small 400g loaf), whizzed into breadcrumbs in a food processor
Carrot batons, thin-stemmed
broccoli and trimmed green beans, to serve
1 Preheat your oven to 200°C/fan 180°C/ gas 6. Boil the chips for 4-5 minutes, then drain well. Spread on a non-stick baking tray in a single layer and spray with low-calorie cooking spray. Season and set aside.
2 Place a small, non-stick frying pan over a medium heat and fry the onion and garlic with a small splash of water for 3 minutes, or until the onion starts to soften. Remove from the heat and leave to cool slightly.
3 Put the quark, onion and garlic, and parsley in a food processor. Season, then whizz for 1 minute, or until almost smooth. Slice a pocket into the top of each chicken breast, making sure not to cut all the way through. Spoon a quarter of the quark mixture into each pocket and seal as much as possible.
4 Brush the top of each chicken breast with egg. Sprinkle a quarter of the breadcrumbs over each and pat down, then place on a baking tray lined with baking paper. Bake the chips on the top shelf, with the chicken underneath, for 25-30 minutes, or until both are golden and the chicken is cooked through, turning the chips halfway.
5 Meanwhile, boil the carrots, broccoli and green beans until tender. Divide everything between 4 plates and top the chicken Kievs with a little freshly ground black pepper.
Syns per serving: 1/2
Helping you to get motivated
When you join Slimming World, you’ll become a member of a large supportive community of people in a similar situation to you, with a wealth of advice and tips on recipe ideas, meal planning and motivation whenever you need it.
You’ll also be assigned your own highly-trained consultant — a former member who can help you to set your own weight-loss and fitness goals. Members agree that this support is often key to their success.
You can choose between joining your local group or online.
If you’d like to join a group, please contact your local Consultant to find out how your group is running safely in line with local and national guidance.
All offer full details of how Slimming World’s Food Optimising programme works.
There is a huge list of Free Food to choose from, which doesn’t need to be weighed, calorie counted or measured.
You can also snack on these to satisfy your hunger in between meals.
In addition, you are encouraged to eat measured quantities of certain foods, known as ‘Healthy Extras’ that provide nutrients essential for a healthy, balanced diet.
These include milk and cheese (for calcium) and cereals and wholemeal bread (for fibre and minerals).
And so you never feel deprived you can enjoy limited amounts of treats which are higher-calorie, less filling foods that include chocolate, crisps and alcohol.