Low Syn Chicken in Sun-dried Tomato Creamy Sauce
prep 10 mins
cook 25 mins
total 35 mins
yield 3 servings
This recipe is gluten-free, Slimming World and Weight Watchers friendly
- Extra Easy – 2.5 syns per serving
- Original/SP – 2.5 syns per serving (serve with speed vegetables of choice)
- WW Smart Points – 1 per serving
*suitable for freezing
Ingredients
- 3 Boneless and Skinless Chicken Breast – approx 200g per breast
- salt and black pepper
- pinch of mixed Italian herbs
- cooking oil spray
- 2 cups (480ml) of low sodium chicken stock
- 5 tbs of low-fat cream cheese (5 syns)
- 50g of sun-dried tomatoes (not packed in oil), chopped – (2 syns)
- 1 medium onion, finely diced
- 2 cloves of garlic, minced
- fresh parsley, chopped
Instructions
- Place the chicken breasts on a board, and cover over with cling film, then using a meat mallet, pound until thin.
- Season with a little pinch of salt and black pepper, and some Italian mixed herbs.
- Spray a dip frying pan over a medium-high heat with some cooking oil spray, add the chicken breasts and cook for about 5 mins per side until lightly golden, then remove from pan and set aside.
- Spray the frying pan with a little more cooking oil spray and add the onion. Fry for a few minutes until translucent.
- Then add in the garlic, and sun-dried tomatoes, plus a little stock, to prevent any sticking and fry until softened.
- Add in the cream cheese and stir until melted, then add the remaining stock. The sauce will look quite watery at this stage, but don’t worry, as you simmer it will reduce down and thicken.
- Place the chicken breasts back in into the pan with the sauce, and allow it to lightly bubble on a medium heat for about 12-15 minutes, until the chicken is cooked through and the sauce has reduced down into a creamy sauce that coats the chicken.
- Sprinkle with a little chopped fresh parsley and serve with your choice of sides.
Notes
Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.
Nutrition Facts
Serving Size 1 serving
| Amount Per Serving | ||
|---|---|---|
| Calories 309 | ||
| % Daily Value | ||
| Total Fat 4 g | 6% | |
| Saturated Fat 0.7 g | 4% | |
| Cholesterol 122 mg | 41% | |
| Sodium 695 mg | 29% | |
| Total Carbohydrates 15.5 g | 5% | |
| Dietary Fiber 2.8 g | 11% | |
| Sugars 9.5 g | ||
| Protein 53.1 g | 106% |
