Low Syn Chinese Barbecue Chicken

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

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.

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.

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.

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

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 ⅓ 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.

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.

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

IF YOU TRY THIS RECIPE, LET US KNOW! LEAVE A COMMENT, RATE IT AND  TAG US IN YOUR PHOTOS @SLIMMINGEATS ON INSTAGRAM

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Low Syn Chinese Barbecued Chicken

Yield: 2 servings

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

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

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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)
• ½ tbs of  rice wine vinegar
• ½ tbs of tomato paste
• 2 garlic cloves, crushed
• ¼ 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. 

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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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Nutrition Information

Yield 2 Serving Size 1 serving
Amount Per Serving Calories 303Total Fat 2.7gCholesterol 113mgSodium 1306mgCarbohydrates 18.8gFiber 0.8gSugar 13.1gProtein 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.

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