SW recipe: Spicy chicken goujons and chips

EVERYDAY EASY
Serves 4
Syns per serving 2
Ready in 1 hour

Ingredients

For the chips:

1kg floury potatoes, such as Maris Piper or King Edward, peeled and cut into 1cm-thick chips

Low-calorie cooking spray

For the goujons:

50g panko breadcrumbs

¼ tsp chilli powder

1 tsp garlic granules

1 tsp dried thyme

2 medium eggs, beaten

12 skinless and boneless mini chicken fillets (around 400g)

Roughly chopped fresh flat-leaf parsley, to serve

For the salad:

100g lamb’s lettuce

1 cucumber, sliced into ribbons

½ bunch spring onions, finely sliced

4 celery sticks, sliced

Juice and zest of 1 unwaxed lemon
For the dressing:

100g fat-free natural fromage frais

Juice of ½ lemon

1 small garlic clove, crushed

Method

1 Preheat your oven to 200°C/fan 180°C/gas 6. Spread the chips on a large, non-stick baking tray in a single layer and spray with low-calorie cooking spray. Season and bake for 40 minutes, or until golden, turning halfway.

2 Meanwhile, line a large baking tray with baking paper. In a small, shallow bowl, mix together the breadcrumbs, chilli powder, garlic granules and thyme, and season. Pour the eggs into a separate shallow bowl. Dip each chicken fillet into the egg, then into the breadcrumbs to coat. Spread the goujons on the baking tray and bake above the chips for the last 20 minutes of their cooking time.

3 Mix together all the salad ingredients and season. For the dressing, mix together all the ingredients in a small bowl. Divide the goujons and chips between 4 plates, scatter over the parsley, then toss the dressing through the salad just before serving.

 

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.

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