This Chicken in Sun-dried Tomato Creamy Sauce will quickly become a family favourite. Low in syns and perfect with a variety of sides.
There is something pretty darn amazing about Sun-dried tomatoes, don't you think. They pack an amazing flavour and are perfect in so many different recipes, but especially good with chicken or pasta.
They are not always easy to find here in Canada, so usually when I spot the little bags in the fresh produce aisle of my grocery store, I'll throw a bag in the cart, just because you never know when you might need some.
I've had a bag for a while now, meaning to make this dish, but for some reason never got round to it until tonight, because I finally had those chicken breasts on hands and remembered to make it.
The only last thing to decide was what to serve with it. Now usually with anything creamy like this Chicken in Sun-dried Tomato Creamy Sauce, the typical choice would be pasta, but my kids had already made it very clear they didn't want pasta tonight, so instead, I went for some syn free crispy potato slices using my perfect syn free chip method and grilled zucchini, which complimented the main really well.
Lucky for me, there was some leftover for the next day, and you can guess what I did with that. I cooked up some pasta and stirred it all in for an amazing pasta dish for one. Served with a big mixed salad - yum!!!
How can I add a ⅓ speed foods to this Chicken in Sun-dried Tomato Creamy Sauce?
I went for some grilled zucchini slices. I just cut a zucchini in half and then cut it into slices, seasoned with a little pinch of salt and black pepper and grilled it on a grill pan with a little cooking oil spray. It was perfect. Any green vegetable of choice would go well with this, add in some spinach or serve with some broccoli or asparagus. This Chicken in Sun-dried Tomato is also perfect for an SP day, so serve alongside some cauliflower or veg mash, or just some healthy green vegetables.
What kitchen Items do I need to make this Chicken in Sun-dried Tomato Creamy Sauce?
- Non Stick Frying Pan
- Kitchen Scales
- Measuring Jug
- Measuring Spoons
- Wooden Spoon
- Santoku Knife (perfect knife for chopping veg)
- Chopping Board
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Low Syn Chicken in Sun-dried Tomato Creamy Sauce | Slimming World
Prep
Cook
Total
Yield 3 servings
This recipe is gluten-free, Slimming World and Weight Watchers friendly
- Extra Easy - 2.5 syns per serving
- Original/SP - 2.5 syns per serving (serve with speed vegetables of choice)
- WW Smart Points - 1 per serving
*suitable for freezing
Ingredients
- 3 Boneless and Skinless Chicken Breast - approx 200g per breast
- salt and black pepper
- pinch of mixed Italian herbs
- cooking oil spray
- 2 cups (480ml) of low sodium chicken stock
- 5 tbs of low-fat cream cheese (5 syns)
- 50g of sun-dried tomatoes (not packed in oil), chopped - (2 syns)
- 1 medium onion, finely diced
- 2 cloves of garlic, minced
- fresh parsley, chopped
Instructions
- Place the chicken breasts on a board, and cover over with cling film, then using a meat mallet, pound until thin.
- Season with a little pinch of salt and black pepper, and some Italian mixed herbs.
- Spray a dip frying pan over a medium-high heat with some cooking oil spray, add the chicken breasts and cook for about 5 mins per side until lightly golden, then remove from pan and set aside.
- Spray the frying pan with a little more cooking oil spray and add the onion. Fry for a few minutes until translucent.
- Then add in the garlic, and sun-dried tomatoes, plus a little stock, to prevent any sticking and fry until softened.
- Add in the cream cheese and stir until melted, then add the remaining stock. The sauce will look quite watery at this stage, but don't worry, as you simmer it will reduce down and thicken.
- Place the chicken breasts back in into the pan with the sauce, and allow it to lightly bubble on a medium heat for about 12-15 minutes, until the chicken is cooked through and the sauce has reduced down into a creamy sauce that coats the chicken.
- Sprinkle with a little chopped fresh parsley and serve with your choice of sides.
Notes
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Courses Main
Cuisine American, Italian
Nutrition Facts
Serving Size 1 serving
Amount Per Serving | ||
|---|---|---|
Calories 309 | ||
% Daily Value | ||
Total Fat 4 g | 6% | |
Saturated Fat 0.7 g | 4% | |
Cholesterol 122 mg | 41% | |
Sodium 695 mg | 29% | |
Total Carbohydrates 15.5 g | 5% | |
Dietary Fiber 2.8 g | 11% | |
Sugars 9.5 g | ||
Protein 53.1 g | 106% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Could we use roast peppers and Quark instead of sun dried tomatoes and cream cheese?
Hi Dawn, you won't get the same flavours with Roast Peppers and quark has a tendency to split and doesn't have the same creamy taste, so I don't recommend it for this recipe.
Made this for the 1st time .... what can i say ... but truly scrumptious !! Easy peasy and much tastyness ... served with veggies and hassleback potatoes ... a sure fire hit .... give it a try ... you won't be dissapointed
All I can say is... absolutely gorgeous. Reheated next day too - even more so. Great recipes Siobhan, thank you.
This was amazing - family couldn't believe it was a slimming world recipe.
Would ricotta work well instead of cream cheese
Ricotta has a grainy kind of texture, so you won’t get the same results with the sauce .
Loved this recipe creamy very tasteful even my husdanb liked it
Another 5star recipe add to my collection .. We had it with rice.. YUM!!
We loved this using salmon instead of chicken and it worked well (we don’t eat meat). I shall definitely be cooking this again thank you!
Hi, as I'm in the UK, with regard to cream cheese could I use the laughing cow lighter brand? (Not sure you have that in Canada??) Many thanks
I use light Philadelphia.
Hi with the new changes coming in January what alternative to cream cheese can we use to save syns? Quark? Fat free fromage frais? Yoghurt? Thank you x
If laughing cow is still a healthy extra A then that will be the best option, you definitely do not want to use quark or fromage frais as they will more than likely split and not yield a creamy sauce.
Best creamy low syn recipe I’ve tried, was wonderful! Think I will syn the soft cheese in January as miss this type of dish- thanks x
I made this for my husband and 2 kids 5 + 3. I made it with pasta and they inhaled it! So easy and tasty! Another favourite for us! Thanks
x
Absolutely delicious- had t use a little cornflour to thicken but just a gorgeous dinner. Could add mushrooms as well to change things up.
Can you freeze this please
yes you sure can 🙂
Your recipe sounds absolutely delicious! Can't wait to try it. I follow you on Instagram and love all your recipes.
Just made this for dinner, was so delicious. New firm family favourite!!
Great recipe for all, topped it with some chilli flakes, it was delicious. Thanks
Family coming for dinner tonight and this has been requested. Daughter has also asked for a batch to be frozen for while I am away on holiday and she is house sitting !!!
Made this to share with friends at the weekend. We all loved it and I will certainly make it again
Husband and I love this, an absolute favourite and so easy. Having i t tonight with rice
I have made this a few times...... lovely and creamy..... tastes like something a Chef would turn out...and I am no Chef. Absolutely 10/10 for this. Try it you wont be disappointed. I serve mine with a baked patoto and salad.
OH WOW! Love this ! As I live on the Greek Island of Corfu ,I do my own SD Toms.Pick 'em ,prepare 'em,put them on a tray,cover with a food net,(keeps bugs off ) Takes about 3 days,take them in at night.Put them in a jar with my Greek friends Olive Oil MMMM.Great recipe,Thank you.
Just tried this recipe for the first time & it was absolutely lovely- not surprising really cos everything I’ve tried from this site is amazing!!
Making this again tonight, one of our family favourites. Not many ingredients, but really flavoursome.
My favourite recipe so far. So delicious and relatively easy . Winner
Made this tonight, it was absolutely delicious, will be making it again and again and again......
Thanks for sharing the recipe .
Hi Rhuan, I am so pleased you enjoyed it. Thank you for commenting