SERVES 4 PREP 15 MINS COOK 30 MINS
150g tomato purée
2tsp cayenne pepper
2tsp garlic salt
1 tbsp dried mixed herbs
Freshly ground black pepper
1 egg white
60g wholemeal roll, torn into pieces
12 skinless and boneless chicken thighs
Low-calorie cooking spray
Small handful of finely chopped fresh flatleaf parsley, to garnish
Lemon wedges, to serve
1 Preheat your oven to 220°C. Gas 7 and line a baking sheet with some non-stick baking parchment
2 Mix the tomato purée, cayenne pepper, garlic salt and mixed herbs in a large bowl and season with black pepper. Whisk the egg white in a clean glass bowl until stiff peaks form, then fold into the tomato puree mixture.
3 Whizz the torn roll in a food processor until you have fine crumbs, then transfer to a plate
4 Dip the chicken thighs into the egg mixture then roll in the breadcrumbs to coat evenly. Arrange the pieces in a single layer on the prepared baking sheet. Spray with low-calorie cooking spray and bake for 25-30 mins or until cooked through,
5 Scatter with parsley and serve hot with chips (recipe on next page) and lemon wedges.
Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.
Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.
Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).
Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.