Low fat chicken kiev - great for the freezer

Low fat chicken kiev - great for the freezer

I've been trying hard lately to be better prepared, so I don't have to cook so much in the weekdays when I get home late from work. This little frozen beauty worked a treat and it's a brilliant 0.5 syn per portion if using your healthy extras. I actually think it cooks better from frozen than from fresh, as the sauce inside defrosts inside more slowly meaning it's less prone to leaking so it's nice and juicy when it comes out of the oven. YUM! I used GG Crispbread for the crust, but normal breadcrumbs would also work as an alternative.

Stats:

Makes, weirdly, enough for 3. I was expecting it to do 2 portions, but I managed to do a third out of the mix so I rolled with it! 

Syns per portion: 0.5 syn, 1/3 of your HEA and 1/3 of your HEB (if you're not using healthy extras each one is 4.5 syns). 

Ingredients:

150g soft light cheese (2 x HEA)

1 tsp lurpak light, melted for 10 seconds in the microwave (1.5 syns) 

A tbsp chopped fresh parsley

2 cloves of garlic, crushed

5 x gg crispbread or 2 slices of bread, blitzed into breadcrumbs in a blender

1 egg, beaten

Method: 

1. Prepare your different. You'll need one plate with the GG crispbread blitzed mixture breadcrumbs, and another large bowl with the beaten egg in. 

2. Mix your 'garlic butter' in a third bowl with your lurpak light, cream cheese, parsley and garlic and mix well. 

3. Take your chicken breasts and slice down the side, being careful not to go 'through' to the otherside or to the bottom. Make a nice hole and use your finger to squidge it out and create some space.

4. Yep, you guessed it, stuff the chicken breast with the garlic 'butter'. close as well as you can. 

5. Take each chicken breast and coat in the beaten egg before rolling in the gg crispbread crumb mix or standard breadcrumb mix. Place into a freezer bag carefully until you're ready to eat. 

6. When you come to cook it, it'll need to be at 220 for 35 minutes (for fan assisted ovens).

I've been trying hard lately to be better prepared, so I don't have to cook so much in the weekdays when I get home late from work.

Almost syn free, lower fat lasagne

Almost syn free, lower fat lasagne

Spaghetti bolognese - a low fat, easy version

Spaghetti bolognese - a low fat, easy version