Syn Free Chicken Kiev

This is only syn free if you use your HEA & B as it works out as one whole meal thin per chicken breast and cheese from your HEA for the filling.  If you’ve already used either healthy extra please count the correct syns to protect your losses

To serve four people

Ingredients

4 chicken breasts, any visible fat removed

Cheese for filing, I used a large tablespoon of 50% reduced fat garlic and herb soft cheese (HEA)

Garlic

2 eggs, beaten

4 whole meal thins (1 is a HEB and this is one per chicken breast)

3 tablespoons Italian herbs

2 tablespoons garlic seasoning

1 tablespoon smoked paprika

1 tablespoon chilli flakes

Frylite

You will need 4 cocktail sticks too!

Method

Pre heat oven to 180 or gas mark 7

Line a baking tray with foil

In a food processor put your whole meal thins, herbs and spice and whizz up.  This is your breadcrumb coating

Remove any visible fat from the chicken breast and using a sharp knife cut a ‘pocket’ into the chicken.  Don’t cut through the chicken breast of all the cheese will melt out, just make a deep pocket.  

Now you don’t have to do this but I LOVE garlic, plus my long suffering best friend’s partner complains that she smells when I send her hoe so I admit it, I’m very naughty and I added extra.  If you, like my friend and I, love garlic then you can crust a clove into the chicken pocket.  If you don’t love it that much then please don’t (but you can add ham if you like…just a thought).  

Anyway pop the cheese of your choice into the ‘pocket’ and pin shut with a cocktail stick.  I use a cheese that isn’t melty like a soft cheese, you can also use mozzarella or similar.  I’d caution against cheddar for example as it will melt and just slide out of the chicken leaving it empty.

Beat your eggs in a bowl and carefully coat the chicken with the beaten egg

Syn free chicken kiev

The best way I found to coat the kiev was to put breadcrumbs on the bottom of the chicken breast first, pat them on firmly in your hand then put it on the tray.  Once it’s on the tray you can put more breadcrumbs on the top, patting then on to coat but it smuch easier to do this with two hands

Carry on until you have all four done and put in the oven for 30 minutes or until cooked through

Syn free (garlicky!) chicken kiev with veggies

Serve immediately with veggies and maybe mash.  We had veggie fries wih the kiev (as you can see)