Home / Chicken Recipes / LOW SYN CHICKEN IN SUN-DRIED TOMATO CREAMY SAUCE!!!

LOW SYN CHICKEN IN SUN-DRIED TOMATO CREAMY SAUCE!!!

This Chicken in Sun-dried Tomato Creamy Sauce will quickly become a family favourite. Low in syns and perfect with a variety of sides.

Ingredients:

3 Boneless and Skinless Chicken Breast – approx 200g per breast

salt and black pepper

pinch of mixed Italian herbs

cooking oil spray

2 cups (480ml) of low sodium chicken stock

5 tbs of low-fat cream cheese (5 syns)

50g of sun-dried tomatoes (not packed in oil), chopped – (2 syns)

1 medium onion, finely diced

2 cloves of garlic, minced

fresh parsley, chopped

 

LOW SYN CHICKEN IN SUN-DRIED TOMATO CREAMY SAUCE!!!

 

Instructions:

Place the chicken breasts on a board, and cover over with cling film, then using a meat mallet, pound until thin.

Season with a little pinch of salt and black pepper, and some Italian mixed herbs.

Spray a dip frying pan over a medium-high heat with some cooking oil spray, add the chicken breasts and cook for about 5 mins per side until lightly golden, then remove from pan and set aside.

Spray the frying pan with a little more cooking oil spray and add the onion.

Fry for a few minutes until translucent.

Then add in the garlic, and sun-dried tomatoes, plus a little stock, to prevent any sticking and fry until softened.

Add in the cream cheese and stir until melted, then add the remaining stock.

The sauce will look quite watery at this stage, but don’t worry, as you simmer it will reduce down and thicken.

Place the chicken breasts back in into the pan with the sauce, and allow it to lightly bubble on a medium heat for about 12-15 minutes, until the chicken is cooked through and the sauce has reduced down into a creamy sauce that coats the chicken.

Sprinkle with a little chopped fresh parsley and serve with your choice of sides.

source:http://www.slimmingeats.com/blog/chicken-in-sun-dried-tomato-creamy-sauce

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