vendredi 11 septembre 2015

Tray Baked Seasoned Chicken & Wedges – Syn Free

If you are looking for a Syn free complete meal then this is definitely one to try.
Its slightly tweaked and different from the slimming world magazine version and I think this one tastes so much better:-) This dish has bags of super free, serves 4 and is ready in 30 minutes so its quick, simple and not too many complicated ingredients.
Baking in a tray in the oven gives the chicken all the flavour from the other ingredients and just tastes divine.
TopTip : when the wedges have been par boiled place them on a kitchen towel and a piece on top to dry. It gets rid of the moisture better. Use a good quality kitchen roll to prevent sticking.
Also turn the wedges midway through cooking and spray again with frylight.
Syn Free on extra easy & original if using HEB for wedges

Recipe type: Main
Serves: 4

  • 4 large baking potatoes, scrubbed and cut into wedges
  • Salt and freshly ground black pepper
  • 3 garlic cloves, finely chopped
  • 2 tbsp of schwartz chicken hearb and spice blend
  • 4 chicken breasts, all visible fat removed
  • 4 red onions, quartered
  • 1 red and 1 yellow pepper, deseeded and cut into chunks
  • 8 small tomatoes
  • Low calorie cooking spray
  • A small hand full of finely chopped coriander.

  1. Preheat oven 200ºc gas mark 7.
  2. Boil the wedges for 5-6 minutes.
  3. Drain well then return to the pan and leave to stream dry for 30 seconds.
  4. Spray a baking tray with frylight and arrange the wedges on the tray in a single layer.
  5. Season well.
  6. Rub the garlic and chicken herb and spice into the chicken.
  7. Put in a shallow oven dish and arrange the onions, peppers and tomatoes around it.
  8. Spray the chicken, veg and wedges with frylight and bake for 25-30 minutes
  9. Until chicken is cooked through and the wedges are golden.
  10. When served top with the coriander or parsley.
  11. ENJOY!!

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