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Low Syn Mexican Chicken and Rice | Slimming World

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Cook

Total

Yield 4 servings

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

*suitable for freezing

Ingredients

for the Spicy Tomato Sauce:

Instructions

  1. Spray a small saucepan over a medium-high heat with cooking oil and add the onion and garlic, cook for a few minutes to soften. Add the passata, water, chilli powder, cumin, paprika, vinegar, maple syrup and cayenne pepper and stir thoroughly, reduce heat and simmer for about 20mins. Then put it all through a blender and set aside.
  2. Preheat the oven to 180c or 350f (gas mark 4)
  3. Add the rice to a saucepan with 2 cups of water.
  4. Bring to a boil, then reduce heat right down to a very low heat, cover and simmer until all water is almost absorbed. Turn off heat, but leave saucepan on hob, covered, this will give you perfectly cooked rice.
  5. Heat a large frying pan over a medium-high with some spray oil and add the chicken breasts, fry each side just for a couple of mins till lightly browned (they don't need to be cooked through, as you will be finishing them off in the oven)
  6. Add the spicy tomato sauce from the saucepan and cook for a further few mins.
  7. Mix the rice with the kidney beans and some freshly chopped coriander. and add it to a oven proof dish.
  8. Top the rice with the chicken breasts and spicy tomato sauce and then add the cheese.
  9. Bake in the oven for approx 20mins until all cheese has melted.
  10. Serve topped with some fresh coriander and a side salad.
  11. You can also do this recipe with extra lean beef mince in place of the chicken
  12. If you are willing to spare a few extra syns, this is even more amazing with some avocado and a dollop of sour cream.

Notes

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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. 

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Courses Main

Cuisine Mexican

Nutrition Facts

Serving Size 1 serving

Amount Per Serving

Calories 571

% Daily Value

Total Fat 6.6 g

10%

Saturated Fat 2 g

10%

Cholesterol 222 mg

74%

Sodium 80 mg

3%

Total Carbohydrates 78.1 g

26%

Dietary Fiber 10.1 g

40%

Sugars 5 g

Protein 47.5 g

95%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Recipe by Slimming Eats - Weight Watchers and Slimming World Recipes at http://www.slimmingeats.com/blog/mexican-chicken-and-rice