I know a lot of people love KFC. Personally, I’m not a fan of fast food joints – never have been – but I do like a nice piece of spicy coated chicken (just not from KFC).
There is a Slimming World KFC-Style Chicken recipe floating around, but it uses things like Smash dried mashed potato or Weetabix for the coating, and as I don’t like Smash (really, I can’t stand the stuff!), and didn’t fancy the idea of using cereal on my chicken, I looked around for an alternative idea, and hit upon some similar recipes that used cous cous, which is a free food on the Slimming World plan, which means this recipe is entirely SYN-FREE!
Obviously, you can make this in any amount to serve any amount of people, so no measurements are given, but here’s now I did it…
F = Free food (eat as much as you like)
S = Speed food (these should make up at least a third of your meal)
P = Protein free food (eat as much of these as you like!)
HEa = Healthy Extra A (a daily allowance of dairy produce)
HEb = Healthy Extra B (a daily allowance of a product with fibre)
# = a number denotes roughly how many syns are in foods used
- Chicken – raw (breasts / goujons / chunks / thighs) with all skin removed (P)
- Plain cous cous (F)
- Chicken stock cube / pot (F)
- Herbs and spices of choice (F)
- Water (F)
- Egg (P)
- Low-cal spray oil (F)
- In a large bowl, mix your cous cous with your stock cube, herbs and spices, then add enough boiling water to just cover, and stir well.
- Cover your bowl with a plate and leave for five minutes.
- Fluff your cous cous with a fork.
- Add your beaten egg.
- Coat your chicken liberally with the cous cous mixture (it will drop off a bit, but press it right in). This bit is really messy, but stick with it and make sure that chicken is well-coated all over.
- Spray a baking tray with some low-cal spray oil, and place the coated chicken on it, then spray with a little more.
- Pop in the oven at 180C till the chicken is cooked and the coating is crisp and golden.
I had just enough of the coating to cover eight large chicken tenderloins (about half a breast each) – when I started, I was convinced I would have LOADS left over, but I didn’t – I was actually scraping the bowl at the end!
- 1 tbsp garlic powder/granules
- 1 tbsp Italian herbs
- 1/2 tsp chilli powder
- 1/2 tsp paprika
- 1/2 tsp cayenne pepper
- 1 tbsp Worcestershire sauce
I didn’t have any chicken stock cubes in the house (great preparations, eh?), so I used a regular beef Oxo cube and it was fine. I also used the chilli-infused Fry Light for a little extra kick.
The coating is slightly crisp on the outside, and crumbly underneath. It will crumble off as you’re cutting it, but it’s lovely!
I served mine with Slimming World chips (again, using the chilli-infused spray oil) and sprinkled them with a little Cajun spice mix for extra oomph, and then sauteed onions, mushrooms and courgettes in more of the chilli-infused spray oil to have on the side.
It’s also great cut up in a salad the next day.