One of my most favourite meals on the Slimming World plan is Chicken Kievs. They are really tasty, hugely satisfying and feel really indulgent. I love the crispy breadcrumbs, the softness of the cottage cheese and the garlic taste from the filling. It’s a real winner in our household and worth saving syns for or using your Healthy B allowance towards the bread used.
Low syn Chicken Kiev
The original recipe we used was from a leaflet I had at my SW group. The recipe was for four people and as there’s only two of us who eat the meal, we reduced the ingredients to suit two of us. We wanted more filling and more breadcrumbs so we used the original recipe (intended for four) and just divided the syns into two portions. Since then we’ve played around with the recipe and here’s how we cook our garlicky chicken kievs at home.
- 2 x Chicken breasts
- 3 garlic cloves, crushed
- 3 tablespoons parmesan cheese (25g)
- 1 egg, beaten
- 1 slice of wholemeal bread (30g) crumbed
- 2 tablespoons of fat free natural cottage cheese
- 2 tablespoons of dried parsley
- Salt and pepper
- Pre-heat the oven to Gas Mark 5
- In a bowl, mix the crushed garlic, cottage cheese, 1 tablespoon of parsley and half the parmesan together
- Cut each chicken breast through the side to form a small pocket (but big enough to house the filling)
- Spoon the mix into the chicken pockets and seal the chicken kievs with cocktail sticks to keep them closed
- Spray a baking tray with frylight
- Mix together the breadcrumbs and the remaining parmesan cheese
- Brush beaten egg all over the chicken breasts
- Cover the chicken breasts with the breadcrumbs mix
- Spritz the chicken breasts with frylight, season and place in the oven
- Bake for 25 – 30 minutes on the middle shelf (or until golden and crispy)
- Serve with extra parsley and your favourite accompanying side dish
I always use my healthy B allowance to allow for the bread in this recipe but if you wanted to syn it, the bread would be 6 syns per piece of bread.
The 3 tablespoons of parmesan cheese works out roughly to 25g which is 5 syns.
If using Healthy B allowance and dividing recipe up for two people: 2.5 syns per chicken breast
If not using Healthy B allowance for the bread and sharing the recipe between two people: 5.5 syns per chicken breast
We serve our chicken kievs with synfree actifry chips or vegetable rice and a side salad. Enjoy!