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Low Syn Chinese Barbecue Chicken

March 13, 2011 By Shevy (Slimming Eats) Leave a Comment

7.1Kshares

Fuss-free Chinese Barbecue Chicken – a great dinner that is perfect for the whole family and only 2.5 syns per serving. 

Fuss-free Chinese Barbecue Chicken - a great dinner that is perfect for the whole family. 2.5 SYNS| 3 Weight Watchers Smart Points | 303 CALORIES - gluten free, dairy free, Slimming World and Weight Watchers friendly

Meals do not need to be complicated, with a few simple ingredients you can create really tasty dishes for minimal syns like this Chinese Barbecue Chicken.

Don’t be afraid to use a few syns here and there for an amazing tasting meal. While Syn Free meals are great, it is nice to treat yourself to something that tastes good and doesn’t replace ingredients with something odd just for the sake of trying to save some syns.

Fuss-free Chinese Barbecue Chicken - a great dinner that is perfect for the whole family. 2.5 SYNS| 3 Weight Watchers Smart Points | 303 CALORIES - gluten free, dairy free, Slimming World and Weight Watchers friendly

For example, I use hoisin sauce and maple syrup in this Chinese Barbecue Chicken.  The flavours are worth it and you get that lovely glaze on the chicken that you just won’t get with sweeteners or similar.

While it might seem scary to use some of your syns in your meals when you divide up into portions, it really isn’t that high and you will have an amazing meal on the table where you haven’t had to go substituting things. So perfect for the whole family too.

Fuss-free Chinese Barbecue Chicken - a great dinner that is perfect for the whole family. 2.5 SYNS| 3 Weight Watchers Smart Points | 303 CALORIES - gluten free, dairy free, Slimming World and Weight Watchers friendly

This Chinese Barbecue Chicken. has a simple marinade of just a few store cupboard ingredients, the only thing you might not have is the hoisin sauce, worth investing in some as it can add a lovely flavour to many Asian inspired dishes such as these below:

  • Hoisin Chicken
  • Chinese Pork
  • Hoisin Pork and Noodles
  • Slow Cooked Chinese Pork Tenderloin
  • Hoisin Chicken with Noodles
  • Chicken Meatballs in Hoisin Sauce

If you are gluten-free, there are even some gluten-free hoisin sauces to be purchased on Amazon or some select stores.

Fuss-free Chinese Barbecue Chicken - a great dinner that is perfect for the whole family. 2.5 SYNS| 3 Weight Watchers Smart Points | 303 CALORIES - gluten free, dairy free, Slimming World and Weight Watchers friendly

For sides, serve this Chinese Barbecue Chicken. with some steamed white rice or this delicious Egg Fried Rice, noodles or even these amazing PERFECT Syn Free Chips

“How about if I am doing an SP or original day?”, I hear you say – just serve with this delicious Roasted Cauliflower Rice

Fuss-free Chinese Barbecue Chicken - a great dinner that is perfect for the whole family. 2.5 SYNS| 3 Weight Watchers Smart Points | 303 CALORIES - gluten free, dairy free, Slimming World and Weight Watchers friendly

The chicken really doesn’t need to cook for long, one of the worst things with chicken breasts is when they are overcooked. Cooking at higher heat for a shorter period of time and then let it rest for a few minutes before slicing, keeps these nice and tender.

HOW CAN I ADD A 1/3 SPEED FOODS TO THIS RECIPE?

I just like to serve this Chinese Barbecue Chicken. with some stir fried veg, keeping it nice and quick and simple. Peppers, onion and thin slices of carrot are perfect for this, but really you can choose any vegetables you like.

Fuss-free Chinese Barbecue Chicken - a great dinner that is perfect for the whole family. 2.5 SYNS| 3 Weight Watchers Smart Points | 303 CALORIES - gluten free, dairy free, Slimming World and Weight Watchers friendly


Looking for some more fakeaway dishes?

  • Syn Free Sweet and Sour Shrimp
  • Teriyaki Meatballs
  • Chicken Chop Suey
  • Syn Free Chinese Chicken Curry
  • Low Syn Chinese Salt and Pepper Chicken
  • Chinese Lemon Chicken
  • Low Syn Beef Chow Mein
  • Low Syn Sweet Chilli Beef

and if that’s not enough to choose from, don’t forget my FULL RECIPE INDEX with over 500+ delicious Slimming World Recipes.


Fuss-free Chinese Barbecue Chicken - a great dinner that is perfect for the whole family. 2.5 SYNS| 3 Weight Watchers Smart Points | 303 CALORIES - gluten free, dairy free, Slimming World and Weight Watchers friendly

WHAT KITCHEN ITEMS DO I NEED TO MAKE THIS CHINESE BARBECUE CHICKEN?

  • Oven Proof Dish
  • Kitchen Scales
  • Measuring Spoons
  • Mixing Bowls
  • Chopping Board
  • Santoku Knife (perfect knife for chopping veg)
  • Whisk
  • Silicone Brush

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Yield: 2 servings

Low Syn Chinese Barbecued Chicken

Fuss-free Low Syn Chinese Barbecue Chicken - a great dinner that is perfect for the whole family and only 2.5 syns per serving.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

Ingredients

  • 2 chicken breasts (approx 400g/14oz)
  • 3 tbs of low sodium soy sauce
  • 2 tablespoon of Hoisin sauce (3 syns)
  • 1 tablespoon of maple syrup (2 syns)
  • 1/2 tbs of  rice wine vinegar
  • 1/2 tbs of tomato paste
  • 2 garlic cloves, crushed
  • 1/4 teaspoon of chinese five spice
  • 2 spring onions, chopped
  • spray oil

Instructions

  1. Mix the soy sauce, rice wine vinegar, hoisin, maple syrup, tomato paste and crushed garlic in a bowl to make the marinade
  2. Place the chicken breasts in an ovenproof dish. 
  3. Pour over marinade, rotate in the sauce, then cover and chill for 2-4 hours if possible. (can do overnight to save time)
  4. Preheat oven to 200c or 400f
  5. Uncover chicken and bake in the oven for 10 mins
  6. Take the chicken out after the 10 mins, sprinkle with the chinese five spice and spoon or brush the sauce over the top to glaze. 
  7. Place back in the oven for a further 10-15 mins
  8. Remove from oven and allow to rest for 5 mins before slicing.
  9. Top with chopped spring onions.
  10. Serve with your choice of sides.

Notes

This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly.

  • Extra Easy - 2.5 syns per serving
  • Original/SP - 2.5 syns per serving (serve with cauliflower rice)
  • WW Smart Points - 3
  • Gluten Free - use gluten free soy sauce and hoisin sauce.

Syns in hoisin sauce can vary by brand, so be sure to check the syn value for the one you use. 

If you wish to share this recipe, then please do so by using the share buttons provided. 

Do not screenshot or post recipe or content in full.

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

All images and content on Slimming Eats are copyright protected.

Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy. 

Nutrition Information:

Yield:

2

Serving Size:

1 serving

Amount Per Serving:Calories: 303 Total Fat: 2.7g Cholesterol: 113mg Sodium: 1306mg Carbohydrates: 18.8g Fiber: 0.8g Sugar: 13.1g Protein: 47.8g
Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.
© Shevy (Slimming Eats)
Cuisine: Chinese / Category: Main
Fuss-free Chinese Barbecue Chicken - a great dinner that is perfect for the whole family. 2.5 SYNS| 3 Weight Watchers Smart Points | 303 CALORIES - gluten free, dairy free, Slimming World and Weight Watchers friendly

You might also be interested in....

  • Chinese Fakeaway Night
  • Low Syn Chinese Pork
  • Slow Cooked Chinese Style Pork Tenderloin
  • Low Syn Chicken Meatballs in Hoisin Sauce
  • Hoisin Eggplant and Edamame
  • Low Syn Thai Spiced Chicken

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

Nutritional information is an estimate and is to be used for informational purposes only

Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

Looking for some other recipes? Head on over to my RECIPE INDEX for over 850 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

DID YOU make THIS RECIPE? I'D LOVE TO SEE IT!

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Filed Under: 2+ syns, below 2 syns, by course, by ingredient, by type, chicken, Chinese, dairy free, Extra Easy, Fakeaway, gluten free, Kid Friendly, lunch, main course, Meal in less than 30 mins, Original, Poultry, Recipes, SP friendly Tagged With: asian, barbecued, chicken, chinese, cooking, diet, hoisin, recipes, slimming eats, slimming world, slimming world recipes, slimming world USA, weight watchers, weight watchers recipes

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