Instant Pot Easy Chicken Casserole

Serves 4

Syns Per Serving : 2 Syns 

Ingredients
Low calorie spray oil
4 skinless, boneless chicken breasts, diced
2 x 600gm packs Asda Casserole Vegetables 
2 x chicken stock pots, made up to 500ml
Dried mixed herbs
8tsp Bisto Best chicken gravy granules (8 Syns)

Method
1. Press the Sauté button on the pressure cooker. Spray with low calorie spray oil and add the chicken. Cook for a few minutes, stirring with a wooden spoon until lightly browned all over.

2. Add the remaining ingredients except for the gravy granules. Cancel the Sauté function and put the lid on. Make sure that the release valve is set to Sealed, press the Manual (High) button and set the time to 20 minutes. Press Start. 

3. Once the cooking time has finished, allow natural release for 10 minutes. Quick release any remaining pressure and remove the lid. 

4. Press the Sauté button again, sprinkle in the gravy granules and mix well. Allow to simmer for around 5 minutes until the gravy has thickened. Serve.

Instant Pot Sweet and Sour Chicken

Serves 4

Syns Per Serving : 1 Syn

Ingredients
Low calorie spray oil
1lb skinless, boneless chicken breast, diced
1 onion, roughly chopped
1 red pepper, deseeded and cut into chunks
1 yellow pepper, deseeded and cut into chunks
2 cloves garlic, crushed
1tsp freshly grated ginger
4tbsp passata
4tbsp light soy sauce
2tbsp cider vinegar
1tbsp runny honey (2.5 Syns)
Fresh pineapple, cut into small pieces
1tbsp cornflour (1 Syn)

Method
1. Switch on Instant Pot and press Sauté button. Spray the cooking pot with low calorie spray oil and add the chicken. Fry until lightly browned on all sides.

2. Add all of the other ingredients except for the pineapple and cornflour. Mix to combine.

3. Put the lid on and ensure the release valve is set to Sealed. Cancel Sauté mode, press Manual on High Pressure and set the time to 7 minutes. Press Start.

4. Once finished, allow a Natural Pressure Release for 5 minutes before carefully opening the release valve & releasing any remaining pressure.

5. Press Sauté button once more. Mix the cornflour with a little bit of water and add to the cooking pot. Mix well. Sauté for 5 minutes until the sauce thickens.

6. Switch off the pot, stir in the pineapple and serve immediately.

Malaysian Red Pepper and Chicken Curry

Serves 4

Syns per serving : Negligible

Ingredients
400ml chicken stock
2 tbsp light soy sauce
4 tbsp tomato purée
2 tbsp cider vinegar
¼ tsp sweetener
2 tbsp medium curry powder
1 level tbsp cornflour (1 Syn)
Low calorie cooking spray
4 large skinless chicken breast fillets, cut into bite-sized pieces
4 red peppers, deseeded and cut into bite-sized pieces
2.5cm piece root ginger, peeled and finely grated
2 small red onions, peeled and quartered
2 tomatoes, quartered
6 spring onions, finely sliced

Method
1. In a large bowl, whisk the stock, soy sauce, tomato purée, vinegar, sweetener, curry powder and cornflour. Set aside.

2. Spray a wok or large frying pan with low calorie cooking spray and place over a high heat. Add the chicken and stir-fry for 6-8 minutes until just cooked through. Transfer to a plate and keep warm.

3. Wipe the pan with kitchen paper and re-spray with low calorie cooking spray. When hot, stir-fry the peppers for 2-3 minutes then stir in the ginger and stir-fry for a further 30-40 seconds.

4. Pour in the stock mixture, return the chicken to the pan and add the onions and tomatoes. Cook, stirring continuously, for 10-12 minutes until the sauce has thickened and the chicken is hot.

5. Scatter over the spring onions and serve immediately.

Sticky Lemon Chicken

Serves 4

Syns Per Serving : 1 Syn

Ingredients
• 1 tbsp honey (2.5 Syns)
• juice 1 lemon
• 250ml chicken stock
• 1 tbsp soy sauce
• 4 chicken breasts, cut into chunks
• 1 tbsp cornflour (1 Syn)
• Frylight
• 2 carrots, finely sliced
•1 red pepper, cut into chunks
• 140g sugar snap peas

Method
1. In a jug, mix together the honey, lemon, stock and soy sauce, then set aside. Toss the chicken with the cornflour so it’s completely coated. Heat a non-stick frying pan sprayed with Frylight, then fry the chicken until it changes colour and starts to become crisp around the edges.

2. Add the carrots and red pepper, then fry for 1 min more. Pour the mixture in the jug into the pan, bring to a simmer, then add the sugar snap peas and bubble everything together for 5 mins until the chicken is cooked and the veg are tender. Serve with noodles.

Garlic Chicken Lasagne

Serves 4

Syns Per Serving : Extra Easy - Syn-free**
**add 6 Syns per serving if not using the cheeses as your Healthy Extra A choice

Ingredients
• Fry Light
• 1 medium onion, finely chopped
• 3 garlic cloves, crushed
• 350gm skinless chicken breast, finely chopped
• 400gm can chopped tomatoes
• 1tsp dried oregano
• black pepper
• 6 dried lasagne sheets
For the cheese sauce
• 150gm Philadelphia Light (2 x HEA or 12 Syns)**
• 80gm reduced-fat cheddar (2 x HEA or 12 Syns)**
• 100ml hot vegetable stock
• grated nutmeg

Method
1. Preheat oven to gas mark 5.

2. Heat a large pan sprayed with Fry Light and cook the onion and garlic for 5 minutes, stirring occasionally, until starting to soften.

3. Add the chicken and cook, stirring occasionally, for a further 5 minutes. Add the tomatoes, oregano and seasoning. Bring to the boil, reduce the heat and simmer for 5 minutes.

4. Meanwhile, make the cheese sauce by placing the Philadelphia Light, vegetable stock, nutmeg and half of the cheddar into a small pan and heating gently, stirring constantly, until the Philadelphia has melted.

5. Spoon half of the chicken mixture into an ovenproof dish and top with 3 sheets of lasagne, breaking the sheets up to fit if necessary. Repeat the layers.

6. Pour the cheese sauce over the top of the lasagne and sprinkle over the remaining cheese. Transfer the dish to the oven and bake for 30 minutes until the topping is golden brown. Serve with Syn-free potato wedges and a large mixed salad.

Oven Baked Breaded Chicken Burgers

These tasty burgers are delicious topped with a cheese slice taken as part of your Healthy Extra A choice.

Serves 4

Syns Per Serving : Syn-free**
**add 3 Syns per serving if not using the breadcrumbs as part of your Healthy Extra B choice

Ingredients
• Fry Light
• 1lb minced chicken breast
• 1/4tsp garlic powder
• 1/4tsp onion granules
• freshly ground black pepper
• 120gm wholemeal breadcrumbs**

Method
1. Preheat the oven to gas mark 6. Spray an oven tray with Fry Light and Preheat in the oven.

2. In a large bowl, mix the chicken mince with the seasonings and half of the breadcrumbs. Mix well (the mixture will be quite wet and sticky at this point but don't worry, that's normal!).

3. Spread the other half of the breadcrumbs out on a large plate. Divide the mixture into four portions and shape each portion into a burger shape (the Lakeland Burger Maker is ideal for this job). Roll each burger in the breadcrumbs until well coated.

4. Place the coated burgers onto the preheated oven tray and cook in the oven for 25-30 minutes until golden brown and cooked through.

Chicken And Green Pepper In Black Bean Sauce

Serves 4

Syns Per Serving : Extra Easy and Original - 0.5 Syns

Ingredients
• Fry Light
• 4 x skinless, boneless chicken breast fillets, cut into bite size pieces
• 1 large green pepper, deseeded and cut into chunks
• 1 large onion, peeled and cut into chunks

For the sauce
• 1 x 400gm can black beans, drained and rinsed
• 2 garlic cloves, crushed
• 350ml chicken stock
• 4tbsp dark soy sauce
• 4tbsp rice vinegar
• 4tsp granulated sweetener
• 2tsp cornflour (2 Syns)

Method
1. To make the black bean sauce, heat a saucepan sprayed with Fry Light and stir-fry the garlic and black beans for about 30 seconds. Add the remaining sauce ingredients, bring to the boil and then simmer, stirring for a couple of minutes until the sauce thickens.

2. Meanwhile, spray a wok with Fry Light and place over a high heat. Stir-fry the chicken for 4-5 minutes until browned all over. Add the onion and green pepper and stir-fry for 2-3 minutes. Add the black bean sauce to the wok, stir well to coat everything and then reduce the heat. Simmer for a minute or two until the chicken is cooked through. Serve over a bed of boiled rice or noodles, remembering to count the Syns if following the Original plan.

Coronation Chicken

Serves 2

Syns Per Serving : Extra Easy - Syn-free

Ingredients
• 1pk Batchelors Savoury Rice mild curry flavour
• 1pk Morrisons Savers cooked curried chicken slices (or any other Syn-free cooked chicken slices)
• 1tbsp mild curry powder
• 1 pot Mullerlight mandarin yogurt

Method
1. Cook the rice according to the packet instructions and allow to cool.

2. Chop the chicken into small pieces. Add to the rice with the curry powder and yogurt and mix well. Chill until ready to serve.

Speedy Chicken Jambalaya

Serves 4

Syns Per Serving : Syn-free on Extra Easy

Ingredients
• Fry Light
• 1 onion, chopped
• 3 garlic cloves, crushed
• 4 skinless, boneless chicken breasts, cut into small chunks
• 350gm dried long-grain rice
• 1 litre hot chicken stock
• 1tsp smoked paprika
• 2tsp dried parsley
• 4tbsp tomato puree
• 1/4 tsp Tabasco sauce
• 1 bottled roasted red pepper in brine, drained
• 1 bay leaf
• 300gm frozen mixed vegetables
• freshly ground black pepper

Method
1. Spray a large, deep non-stick frying pan with Fry Light and place over a high heat. Add the onion, garlic and chicken and stir-fry for 2-3 minutes.

2. Add all of the remaining ingredients to the pan and season well. Bring to the boil then cover the pan and simmer gently for 15-20 minutes or until the stock is almost absorbed and the rice is tender.

3. Remove the bay leaf and serve.

Philadelphia Chicken Curry

Serves 4

Syns Per Serving : Extra Easy and Original - Syn-free**
**add 3 Syns per serving if not using the Philadelphia Light as part of your Healthy Extra A choice

Ingredients
• Fry Light
• 1 medium onion, finely diced
• 2tbsp mild curry powder
• 4 skinless, boneless chicken breast fillets, cut into chunks
• 150gm Philadelphia Light with garlic and herbs**
• 300ml chicken stock
• 100gm fresh spinach

Method
1. Heat a medium saucepan sprayed with Fry Light and gently fry the onion for 3-4 minutes until softened and starting to brown. Sprinkle over the curry powder and fry for 1-2 minutes over a gentle heat. Add the chicken pieces and cook for 5 minutes, stirring occasionally, until browned all over.

2. Add 300ml chicken stock and bring to the boil,  then reduce the heat and simmer for about 15 minutes. Stir in the Philadelphia Light and warm through. Stir in the spinach and heat gently until the spinach has wilted. Serve.

Philly Chicken And Thyme Penne

Serves 4

Syns Per Serving : Extra Easy - Syn-free**
**add 3 Syns per serving if not using the Philadelphia Light as part of your Healthy Extra A choice

Ingredients
• Fry Light
• 2 large skinless, boneless chicken breast fillets, each weighing about 175gm, cut into chunks
• 1 onion, finely chopped
• 1 garlic clove, crushed
• 2 rashers lean smoked back bacon, all visible fat removed and cut into small pieces
• 250ml chicken stock, made with a stock cube
• 150gm Philadelphia Light**
• 8 baby plum tomatoes, finely chopped
• 100gm frozen peas
• 1dsp fresh thyme leaves
• freshly ground black pepper
• 300gm dried penne pasta

Method
1. Heat a large frying pan sprayed with Fry Light and fry the chicken until browned on all sides. Remove from the pan and set aside. Add the onion and bacon to the pan and fry for 3-4 minutes then add the garlic and fry for a further minute.

2. Stir in the stock and Philly, mixing until well combined. Return the chicken to the pan, add the tomatoes, thyme and peas and season. Bring to a simmer for 5 minutes then check that the chicken is cooked through.

3. In the meantime, cook the pasta according to the packet instructions then drain. Stir the sauce through the pasta and serve.

Sticky Sweet And Sour Noodles

Serves 4

Syns Per Serving: Extra Easy – 1.5 Syns

Ingredients

• 200gm dried thin egg noodles
• Fry Light
• 400gm skinless chicken breast fillets, cut into strips
• 300gm pack stir-fry vegetables
• 1 garlic clove, crushed
• 1 level tbsp cornflour (3.5 Syns)
• 6tbsp light soy sauce
• 1 level tbsp sweet chilli sauce (1.5 Syns)
• 1tbsp rice vinegar
• 4tbsp passata
• half tsp artificial sweetener
• half tsp ground ginger
• 4 spring onions, trimmed and shredded, reserving some for garnish
• 200gm pineapple flesh, cut into small cubes

Method

1. Cook the noodles according to the packet instructions. Drain and keep warm.

2. Meanwhile, place a large wok or frying pan sprayed with Fry Light over a medium-high heat. Add the chicken and stir-fry for 6-8 minutes, or until lightly browned and just cooked through. Add the stir-fry vegetables and continue to stir-fry for 3-4 minutes.

3. In a small bowl, mix together the garlic, cornflour, soy sauce, sweet chilli sauce, vinegar, passata, sweetener and ginger. Add this to the wok with 50ml water. Add the spring onions and stir-fry for 2-3 minutes, or until all the ingredients are well coated. Remove from the heat.

4. Stir in the reserved noodles and the pineapple and toss to mix well. Garnish with the reserved spring onion and serve.

Pizza Topped Chicken

Serves 4

Syns per serving: Syn-free on Original** and Extra Easy**
**add 6 Syns per serving if not using the cheese as a Healthy Extra A choice

Ingredients
• 4 skinless, boneless chicken breasts
• 8tbsp tomato puree
• 1 red onion, peeled and finely chopped
• 150gm frozen sliced mixed peppers
• 150gm sliced mushrooms
• 160gm reduced-fat Cheddar cheese**
• garlic powder, to taste
• 1tbsp dried Italian mixed herbs

Method
1. Preheat the oven to Gas Mark 7. Using a sharp knife or pair of kitchen scissors, cut each chicken breast lengthways, but not all the way through, and open out so it lies flat. Put each chicken breast on a separate square of kitchen foil and roll up the edges of the foil to make a small tray to catch the juices. Transfer onto two baking trays.

2. Spread 2tbsp of the tomato puree over each chicken breast. Top with the onion, peppers and mushrooms, then sprinkle over the cheese, garlic powder and herbs.

3. Bake for 20-25 minutes, or until cooked through and the cheese has melted and browned.

Diet Coke Chicken

Don't be put off by the thought of using a fizzy drink with chicken. This versatile dish can be served over pasta, rice or jacket potatoes, or as a meal in itself with a selection of Syn-free vegetables.

Serves 4

Syns per serving: Syn-free on Original and Extra Easy

Ingredients
• Fry Light
• 4 skinless, boneless chicken breasts, cut into bite-sized pieces
• 500ml bottle Diet Coke
• 1 onion, finely chopped
• 500ml carton passata
• 1tbsp Worcestershire sauce
• 2tsp Chinese 5 spice
• 1tbsp garlic granules
• 1 chicken Oxo cube

Method
1. Spray a large pan with Fry Light and fry the chicken and onion for 5 minutes or so, until the chicken is sealed all over and beginning to brown.

2. Add the remaining ingredients, bring to the boil, reduce the heat and simmer for 30 minutes, stirring occasionally. The sauce will thicken during cooking, but if you need to thicken it at the end of the cooking time, increase the heat and boil gently for a minute or two, stirring frequently.

Slow Cooker Mexican Chicken

Serves 4

Syns per serving: Syn-free on Original and Extra Easy

Ingredients
• 4 skinless, boneless chicken breasts, cut into bite-sized pieces
• 1 large onion, peeled and chopped
• 1 red onion, peeled and chopped
• 1 red and 1 green pepper, deseeded and chopped
• 1 jalapeño pepper, deseeded and chopped finely
• 3 cloves garlic, peeled and crushed
• 400gm can chopped tomatoes
• 1tbsp water
• 1tbsp dried oregano
• 1/4tsp cumin

Method
Add all of the ingredients to a slow cooker and cook on low for around 7 hours.

If you prefer to brown the meat first, spray a large pan with Fry Light and fry the chicken pieces for a few minutes until beginning to brown. Add the onions and fry for a couple more minutes before adding to the slow cooker with the remaining ingredients. Cook on low for 7 hours.

Quick Creamy Chicken Curry

Serves 4

Syns per serving: negligible on Extra Easy and Original

Ingredients
• Fry Light
• 1 large onion, peeled and finely chopped
• 2 cloves garlic, peeled and crushed
• 1-2tbsp curry powder, to taste
• 500gm chicken breasts, cut into bite-sized pieces
• 2tbsp tomato puree
• 400gm can chopped tomatoes
• 500gm carton passata
• 1 pot Mullerlight Greek Style coconut yogurt (0.5 Syns)

Method
1. Spray a large pan with Fry Light and fry the onion and garlic for a couple of minutes until starting to soften. Add the curry powder and cook for a couple more minutes.

2. Add the chicken and fry for 8-10 minutes until the chicken is browned all over.

3. Add the tomato puree, tinned tomatoes and passata, bring to the boil and reduce the heat to a simmer. Simmer for about 20 minutes until the chicken is cooked through.

4. Just before serving, remove the pan from the heat and add the Mullerlight yogurt. Mix well and serve.

Chicken And Bacon Sandwich Filler

This tasty sandwich filler can be used to fill a Healthy Extra choice of bread or crispbreads, or could also be used as a topping for a jacket potato on an Extra Easy day.

Serves 2

Syns per serving: Extra Easy and Original - 1.5 Syns per serving

Ingredients
• 240gm pack Morrisons Savers cooked chicken slices
• 250gm Morrisons smoked bacon medallions
• 6tbsp Lighter Than Light mayonnaise (3 Syns)
• 6tbsp fat free fromage frais
• 1tbsp frozen chopped parsley
• freshly ground black pepper

Method
1. Grill the bacon until cooked to your liking. Allow to cool and then dice finely.

2. Chop the chicken into small pieces. Add the chicken to the bacon along with all of the remaining ingredients. Mix well.

3. Chill until ready to serve.

Pizza Topped Chicken

Serves 4
Syns per serving: Extra Easy and Original - Syn-free**
**add 6 Syns per serving if not using the cheese as a Healthy Extra A choice

Ingredients
4 skinless, boneless chicken breasts
8tbsp tomato puree
1 red onion, finely chopped
150gm frozen sliced peppers
150gm sliced mushrooms
160gm reduced-fat Cheddar cheese, grated**

Method
1. Preheat the oven to 210°C/fan 190°C/gas 7. Using a sharp knife or pair of kitchen scissors, cut each chicken breast lengthways, but not all the way through, and open out so that it lies flat. Put each chicken breast on a separate square of kitchen foil and roll up the edges to make a little dish around the chicken to catch the juices. Transfer onto two baking trays.

2. Spread 2tbsp of the tomato puree over each chicken breast. Top with the onion, peppers and mushrooms, then sprinkle over the cheese.

3. Bake for 20-25 minutes, or until cooked through and the cheese has melted and browned.

KFC Style Chicken

Made this for tea tonight and it was tastier than the real thing without all the grease that comes with the real thing!

Serves 2 (LARGE SERVINGS)
Syns per serving; Original and Extra Easy - Syn-free**
**add 6 Syns per serving if not using the bread as a Healthy Extra B choice

Ingredients
Fry Light
500gm chicken breast, skinless and boneless
4 slices of bread from a 400gm wholemeal loaf, made into breadcrumbs
1 egg, beaten
1 small jar chicken Bovril
1 clove garlic, crushed
1tsp mild chilli powder
1tsp ground mixed spice
Freshly ground black pepper

Method
1. Preheat the oven to gas 7, and add a baking tray sprayed with Fry Light.

2. Cut the chicken into strips, nuggets or whatever size pieces you prefer. Mix the egg with the Bovril, garlic, chilli powder, mixed spice and pepper to create a gloopy mixture. Add the chicken pieces and mix well to ensure all of the chicken is coated.
3. Spread the breadcrumbs out on a large plate. Take one piece of chicken at a time from the egg mixture and allow any excess to drip off. Roll the chicken in the breadcrumbs until evenly coated and transfer to the baking tray.

4. Bake in the oven for 25-30 minutes, turning occasionally, until the chicken is cooked through and the breadcrumbs are golden and crispy.

Sweet And Sour Chicken

Serves 4

Syns per serving - 1.5 Syns on Extra Easy and Original; 12.5 Syns on Green

Ingredients
Fry Light
500gm chicken breast, cubed
1 garlic clove, peeled and crushed
4 spring onions, thinly sliced
1 green pepper and 1 red pepper, deseeded and cut into chunks
200gm fresh pineapple, cut into bite-sized pieces
Salt

for the sauce
1tbsp white wine vinegar
6tbsp light soy sauce
4tbsp tomato puree
1tbsp rice vinegar
6tbsp unsweetened orange juice (2 Syns)
100ml chicken stock
1-2tsp sweetener
1 level tbsp cornflour (3.5 Syns)

Method
1. Mix all the ingredients for the sauce in a bowl until the cornflour is thoroughly blended. Set aside.

2. Spray a wok or deep frying pan with low calorie cooking spray and place over a high heat. When it is very hot, add the chicken and stir-fry for 6-7 minutes until the chicken is cooked through.

3. Add the garlic, spring onions and peppers and stir-fry for 2 minutes. Pour the sauce into the pan and stir continuously for 1 minute until it thickens. The chicken and vegetables should be well coated with the sauce.

4. Remove the pan from the heat, stir in the pineapple and season with salt. Serve with lots of noodles or boiled rice.