Post by dudette2001uk on May 30, 2015 19:36:04 GMT
5 syns per serving plus 1 HexA and 1 HexB on Red - just the HexA on EE.
INGREDIENTS (FOR 6)
6 boneless chicken breasts, skin removed
Fry Light
2 onions, sliced
4 tbsp plain flour
2 tbsp grain mustard
110 g button mushrooms, sliced
250 ml chicken stock (made from syn-free cubes, powder or bouillon)
300 ml dry cider
125 ml fat free fromage frais (or quark - about 40g per person)
2 dessert apples, peeled and sliced into batons
1 tbsp finely chopped sage leaves
252 g Low Fat Cheddar cheese, grated (42 g per person as HexA)
6 baked potatoes (227 g each as HexB)
METHOD
1. Preheat the oven to 200°C (gas mark 6). Season the chicken breasts with salt and black pepper.
2. Heat a large saute pan and add some Fry Light.
3. Fry the chicken breasts in batches for 1-2 mins on each side until golden. Put them into a deep-sided oven tray and roast for 25 mins until the chicken is cooked through.
4. Add a bit more Fry Light if needed and cook the onions for 4-5 mins until softened but not coloured. Add the flour and mustard to the pan and cook for another 2 mins. Add the apples and button mushrooms and cook for 1 min. Pour in the chicken stock and bring to the boil, then pour in the cider. Bring back to the boil and cook for 5 mins. Add the sage, cook for another 5 mins, then season with salt and black pepper.
5. Remove from the heat and leave to cool for 1-2 mins and then carefully add the fromage frais a tablespoonful at a time - stirring continuously so it doesn't curdle or go lumpy.
6. Take the chicken out of the oven and pour the sauce into the dish to cover the chicken completely. Preheat the grill to high. Sprinkle the cheese over the chicken and place under the grill for 5 mins until the cheese is melted, golden and bubbling.
7. Serve with the jacket potatoes and some veg - I love sliced runner beans and carrots with it to add lots of colour.
ENJOY!
I've also done this recipe with pork fillet (tenderloin) and it is equally as good!
You could eliminate 2 syns per person by using English Mustard powder as this is free but I think it would alter the taste and I'm not sure what quantity you would need to use.