Low Syn Chicken Kiev | Slimming World
With tender chicken breast, crunchy breadcrumbs, and an indulgent garlicky, buttery centre, a chicken kiev is one of my ultimate go-to’s when it comes to eating out.
They’re notoriously calorific and laden with Syns when you order them in a restaurant, but the good news is that I’m plenty relentless in my efforts to make naughty favourites much more waistline friendly.
And so that’s exactly how my Slimming World chicken kiev recipe came about.
It compromises nothing in terms of flavour and satisfaction, but it’s fairly saintly when it comes to the nutritional value…
For the full ingredients list and detailed instructions, see the recipe card at the end of this post. Make sure you check out this important information first though…
How many Syns are in this recipe?
If you’ve been reading this blog for a while then you’ll know that I’ve already shared a ton of completely Syn free meal ideas. Often, there are substitutes and hacks that you can apply to your favourite dishes to wipe out any unnecessary Syns altogether.
Sometimes though, it’s really worth just using some of your Syn allowance when you’re cooking. In this case, the butter and the breadcrumbs need to be counted (you could technically use your Healthy Extra B and make your own wholemeal breadcrumbs, but Panko are just so much crunchier, crispier, and more satisfying).
Of course, the exact Syn count will depend on the branded ingredients that you use, so always double check on the official Slimming World site.
Assuming that you’re using Flora Light spread though, and Tesco’s Panko breadcrumbs, you’re going to rack up 3 Syns per kiev.
I don’t want to labour this point here, but I think it’s something that needs to be said…
Enjoying 3 Syns as part of a main meal is absolutely fine. They’re there to be enjoyed, and in my humble opinion, they’re best used to make your food the best it can possibly be. You’ll still have enough left to enjoy a few biscuits, a glass of wine, or whatever your personal favourite treat might be.
How to serve your chicken kievs
This Slimming World chicken kiev is beautiful served with a fresh leafy salad, made up with your favourite speed foods.
If you’re in the mood for something a bit more substantial, add some new potatoes, rice, or of course, a portion of Slimming World chips.
Searching for more Slimming World friendly chicken recipes?
Chicken is definitely a kitchen staple in my household, and I usually cook with it at least a few times a week.
Without a doubt, my Fanta chicken recipe is the most popular here on the blog, and if you haven’t tried it, I’d definitely recommend giving it a go. Yes, it sounds a little bit weird. But it tastes very similar to a sweet and sour, making it a great choice when you’re in the mood for a fakeaway.
Alternatively, if you’re a spice lover like me, check out my Syn free chicken Jalfrezi. With some bhajis, rice, and Bombay potatoes, it makes for a real Indian banquet.
Products I use and recommend when making this recipe
The links below are affiliate links, which means that if you make a purchase, I’ll earn a small commission at no extra cost to you.
A few bits of good quality kitchen equipment will make your life easier. If you’ve got a super sharp knife and a decent baking tray, it’ll make all the difference when you’re making your Slimming World chicken kiev.
You can use bog standard cocktail sticks when it comes to securing your kievs together, but I prefer using metal kebab skewers. They’re reusable and definitely more substantial!
Low Syn Chicken Kiev
Ingredients
- 2 chicken breasts skinless
- 2 chicken stock pots I use Knorr
- 20 grams Flora Light Spread best left out of the fridge so it's soft
- 40 grams Panko breadcrumbs
- 2 cloves garlic finely chopped
- 1 small handful fresh parsley finely chopped
- 1 egg beaten
- Low calorie cooking spray
Instructions
- Preheat your oven to 170 degrees and line a baking tray with foil or greaseproof paper.
- Add the garlic, stock pots, parsley, and Flora to a bowl, and add a splash of water. This is your filling mixture. Using a spoon, mix together well until a thick paste is formed. If you're struggling to bind the stock with the butter, heat the mixture in the microwave for 10 seconds.
- Put the filling mixture in the fridge to chill for 15 minutes.
- Meanwhile, lay your chicken breasts on a flat surface. Carefully, and using a very sharp knife, cut pockets lengthways into the breasts. Be careful not to cut all the way through, or you'll lose your filling out of the side.
- Once the filling is chilled, spoon it into the chicken breasts, adding as much as possible. Secure with cocktail sticks or skewers.
- Place the beaten egg into one bowl, and the breadcrumbs into another.
- Dip the chicken breasts into the egg to cover well, and then into the breadcrumbs. Ensure that the breadcrumbs cover the breasts and are fairly evenly distributed.
- Spritz your baking tray with low calorie cooking spray, and place the kievs on top. Bake in the oven for 30 minutes, or until the chicken is cooked through and the breadcrumbs are golden brown.
- Serve and enjoy!
Notes
Nutrition
Have you tried this Slimming World chicken kiev recipe? Let me know!
Be sure to use the hashtag #slimmingviolet and tag me @slimmingviolet over on Instagram.
Oh, and just before you go…
Why not pin this recipe so you can come back to it later?
