Serves: 4
Syns: 1 each
Ingredients
4 skinless chicken breasts
1 large onion, finely sliced
1 red pepper, chopped
1 yellow pepper, chopped
2 cloves garlic, minced
400g chopped tomatoes (tinned)
150g fat-free Greek yogurt or quark
1 tsp smoked paprika
1 tsp sweet paprika
1 chicken stock cube, dissolved in 200ml hot water
1 tsp cornflour (1 Syn, mixed with a little cold water)
Low-calorie cooking spray
Fresh parsley, chopped (for garnish)
Method
Spray a large pan with low-calorie cooking spray. Fry the onion, garlic, and peppers until softened.
Add both paprikas, stir well, and cook for 1 minute to release flavour.
Add chicken breasts and brown on both sides.
Pour in chopped tomatoes and stock. Cover and simmer for 20 minutes, until chicken is cooked through.
Stir in cornflour slurry and simmer for another 2–3 minutes until the sauce thickens.
Remove from heat and stir in yogurt/quark (off the heat so it doesn’t curdle).
Garnish with parsley and serve with rice, salad, or Slimming World chips.
Syn Breakdown (whole recipe):
Cornflour: 1 Syn ÷ 4 = 0.25 Syn per serving
Yogurt/quark: Syn-free
≈ 1 Syn per portion (rounded up).
