Tray Baked Seasoned Chicken & Wedges – Syn Free

tray baked seasoned chicken with wedgesIf you are looking for a Syn free complete meal then this is definitely one to try.

Its slightly tweaked and different from the slimming world magazine version and I think this one tastes so much better :-) This dish has bags of super free, serves 4 and is ready in 30 minutes so its quick, simple and not too many complicated ingredients.

Baking in a tray in the oven gives the chicken all the flavour from the other ingredients and just tastes divine.

TopTip : when the wedges have been par boiled place them on a kitchen towel and a piece on top to dry. It gets rid of the moisture better. Use a good quality kitchen roll to prevent sticking.
Also turn the wedges midway through cooking and spray again with frylight.

Tray Baked Seasoned Chicken & Wedges - Syn Free
 
Prep time
Cook time
Total time
 
Syn Free on extra easy & original if using HEB for wedges
Author:
Recipe type: Main
Serves: 4
Ingredients
  • 4 large baking potatoes, scrubbed and cut into wedges
  • Salt and freshly ground black pepper
  • 3 garlic cloves, finely chopped
  • 2 tbsp of schwartz chicken hearb and spice blend
  • 4 chicken breasts, all visible fat removed
  • 4 red onions, quartered
  • 1 red and 1 yellow pepper, deseeded and cut into chunks
  • 8 small tomatoes
  • Low calorie cooking spray
  • A small hand full of finely chopped coriander.
Instructions
  1. Preheat oven 200ºc gas mark 7.
  2. Boil the wedges for 5-6 minutes.
  3. Drain well then return to the pan and leave to stream dry for 30 seconds.
  4. Spray a baking tray with frylight and arrange the wedges on the tray in a single layer.
  5. Season well.
  6. Rub the garlic and chicken herb and spice into the chicken.
  7. Put in a shallow oven dish and arrange the onions, peppers and tomatoes around it.
  8. Spray the chicken, veg and wedges with frylight and bake for 25-30 minutes
  9. Until chicken is cooked through and the wedges are golden.
  10. When served top with the coriander or parsley.
  11. ENJOY!!

 

 


About Karen

Currently following Slimming World this blog is about my personal diet journey for long term changes and so i can look fabulous on my wedding day. You will find reviews of diet products, lots of tasty recipes and diet tips to help and inspire others on their diet journeys.

Rate this recipe:  

%d bloggers like this: