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
This recipe is gluten-free, Slimming World and Weight Watchers friendlyExtra Easy - 2.5 syns per servingOriginal/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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Nutrition Information
Yield 3 Serving Size 1 servingAmount Per Serving Calories 309Total Fat 4gSaturated Fat 0.7gCholesterol 122mgSodium 695mgCarbohydrates 15.5gFiber 2.8gSugar 9.5gProtein 53.1g
Dawn says
Could we use roast peppers and Quark instead of sun dried tomatoes and cream cheese?
Shevy (Slimming Eats) says
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.
Evelyn says
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
Sue says
All I can say is... absolutely gorgeous. Reheated next day too - even more so. Great recipes Siobhan, thank you.
Tracey Marshall says
This was amazing - family couldn't believe it was a slimming world recipe.
Christine says
Would ricotta work well instead of cream cheese
Shevy (Slimming Eats) says
Ricotta has a grainy kind of texture, so you won’t get the same results with the sauce .
Debbie says
Loved this recipe creamy very tasteful even my husdanb liked it
Cindy says
Another 5star recipe add to my collection .. We had it with rice.. YUM!!
Lisa says
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!
maxine davis says
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
Shevy (Slimming Eats) says
I use light Philadelphia.
Anne Braithwaite says
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
Shevy (Slimming Eats) says
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.
Caroline Cowey says
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
Anna Kitchen says
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
Charlotte says
Absolutely delicious- had t use a little cornflour to thicken but just a gorgeous dinner. Could add mushrooms as well to change things up.
Rowena says
Can you freeze this please
Shevy (Slimming Eats) says
yes you sure can 🙂
Sheryl James says
Your recipe sounds absolutely delicious! Can't wait to try it. I follow you on Instagram and love all your recipes.
Samantha Lawson says
Just made this for dinner, was so delicious. New firm family favourite!!
Linda Reilly says
Great recipe for all, topped it with some chilli flakes, it was delicious. Thanks
Carol Peacock says
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 !!!
Sue says
Made this to share with friends at the weekend. We all loved it and I will certainly make it again
Gillian Cairns says
Husband and I love this, an absolute favourite and so easy. Having i t tonight with rice
Sonia says
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.
Mel says
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.
Kay says
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!!
Mandy says
Making this again tonight, one of our family favourites. Not many ingredients, but really flavoursome.
Flicker says
My favourite recipe so far. So delicious and relatively easy . Winner
Rhuan Nash says
Made this tonight, it was absolutely delicious, will be making it again and again and again......
Thanks for sharing the recipe .
Siobhan (Slimming Eats) says
Hi Rhuan, I am so pleased you enjoyed it. Thank you for commenting
Patricia Walklett says
Made this for the first time tonight it was delicious will be making it again now to find another recipe to use the rest of jar of tomatoes
Marie Perry says
Made this today but doubled the amount sauce so I could freeze half to make another meal at later date. Thought I might try pork or fish.
Lovely recipe not complicated