Another great versatile recipe that can use shop bought Creole seasoning or even Cajun seasoning or to make it extra special, if you have the ingredients or time to get them, you can make your own in 5 minutes and will have plenty left over to use in a variety of recipes. I’ve calculated this to be Syn free for anyone on Slimming World diet and is versatile enough to be made with tofu, Quorn, prawns or other meat and can also be gluten free. It’s a winner all round.
Syn free for Slimming World
4 Large chicken breasts cut into large chunks
1 large onion, diced
2 celery stalks, diced
1 red pepper, cut into chunks
1 yellow/orange or green pepper, cut into chunks
4 cloves of garlic, minced
1 tin of plum tomatoes
3-4 sprigs of fresh thyme
1 bay leaf, fresh or dried
200 ml of chicken stock or hot water (gluten free or vegetable if required)
1 heaped teaspoon of vegetable bouillon powder (gluten free if required)
1-2 tablespoons of Worcester Sauce (omit for vegetarian/vegan and check gluten free)
2-4 teaspoons of creole seasoning, to taste. (You can use shop bought or make up a batch as shown below)
2 spring onions sliced on the diagonal or chopped
Fresh parsley to garnish (opt)
3 tablespoons of garlic powder
3 tablespoons of onion powder
1.5 tablespoons of ground white pepper
1.5 tablespoons of ground black pepper
6 tablespoons of paprika, I used sweet but smoked would also be nice or even a mix of the two just don’t use hot
1 tablespoon of chipotle chilli flakes/powder or any chilli powder you may have
1-2 tablespoons of dried oregano
1 tablespoon of dried parsley
1.5 tablespoons of dried basil
1.5 tablespoons of dried thyme
For the Creole seasoning
Mix all of the ingredients together thoroughly and store in an airtight container.
For the Creole chicken
Season the chicken with a heaped teaspoon of creole seasoning.
Heat a non stick frying pan over a medium heat and add a few sprays of one calorie oil.
Brown the chicken for a couple of minutes and then remove from the pan.
Add another few sprays of oil and fry the onion, celery, pepper, garlic and thyme leaves and stir fry for a few minutes until lightly caramelised. N.B. you can of course use a bit of oil but if you are following Slimming World remember to add it as a Syn.
Add the remaining creole seasoning, tomatoes, chicken stock, Worcester Sauce and bay leaf, break up the tomatoes and allow to gently simmer for about 10 minutes.
Add more water if required and then add the bouillon powder.
Taste at this stage and add more Creole seasoning if required.
Add the chicken breasts and simmer until the chicken is just cooked, by cutting the breasts into large chunks helps the chicken to stay juicy.
If the sauce is too runny at this stage you could remove the chicken with a slotted spoon and fast boil the sauce until it has reduced or alternatively mix a tablespoon of cornflour to a small amount of COLD water and add to the sauce, bring to the boil and it should thicken quite quickly. Just remember to add the cornflour to your Syns.
Garnish with parsley and serve with rice, pasta, quinoa or couscous and even some roasted vegetables for an extra virtuous filler.