Low Syn Chicken Milanese with Spaghetti Pomodoro | Slimming World

We adore all things Italian & when we started Slimming World we were delighted to find out that pasta is a free food! That means we can enjoy this Low Syn Chicken Milanese with Spaghetti Pomodoro without using too many Syns.

Low Syn Chicken Milanese with Spaghetti Pomodoro | Slimming World

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

We’re pretty lucky (or not if you’re the waistband of our jeans) to live near two amazing Italian restaurants.

I dread to think of the amount that we’ve spent at them both over the last few years…but I digress.

One of our favourite dishes from them is Chicken Milanese – crisp but moist chicken breast, breaded and fried accompanied by spaghetti in a gloriously, tomatoey (i just invented that word!), garlic-y sauce.

Heaven on a plate & we missed it so much that we decided to reinvent it with Panko.

Traditionally Milanese consists of a thin slice of chicken, beef, veal, or pork. Sometimes even vegetables such as aubergine.

Each slice is dipped into beaten eggs, seasoned with salt and then dipped in bread crumbs and shallow-fried in oil.

It’s commonly served with Pasta Pomodoro, an Italian dish typically prepared with a lot of olive oil, tomatoes, basil, and various other fresh ingredients.

Sadly, the traditional version isn’t very Slimming World friendly. But our Low Syn Chicken Milanese with Spaghetti Pomodoro is perfect when following the Slimming World Extra Easy plan.

Some of you love this Low Syn Chicken Milanese with Spaghetti Pomodoro recipe!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook, & Twitter!

How do you keep this Low Syn Chicken Milanese with Spaghetti Pomodoro Syn free?

We switched the oil for Frylight, and the regular bread crumbs for Panko Breadcrumbs.

Panko Breadcrumbs are available in most supermarkets and can be found in the international aisle near to the Asian ingredients.

It’s a Japanese breadcrumb, and it’s a pretty big crumb compared to flour, thus you tend to get more coverage. 10g is 2 syns worth and is more than enough to coat a Chicken Breast.

Don’t be put off by the number of steps involved in creating this Slimming World friendly version of the dish.

Even though there does seem to be quite a lot of work involved it is actually really quick and easy.

Whenever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free! The Sunflower or Olive Oil flavours are ideal for this

The Sunflower or Olive Oil flavours are ideal for this Low Syn Chicken Milanese with Spaghetti Pomodoro recipe.

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Low Syn Chicken Milanese with Spaghetti Pomodoro

Votes: 8
Rating: 3.88
You:
Rate this recipe!

Servings

Prep Time

Cooking Time

people 10 minutes 30 minutes

Calories

Weight Watchers

Slimming World 

473kcal 10

Smart Points (Flex/Freestyle)

2.5

Syns

Per people Per people Per people
Suitable For Freezing icon Dairy Free icon
INGREDIENTS
Please don't take a screenshot. These recipes are updated often!
if you get a blank screen when printing, please open the website in a browser & not the facebook app.

INSTRUCTIONS
  1. Preheat the oven to 200ºC
  2. Wrap the chicken breasts in cling film or a food bag, then beat them with a rolling pin until they are flat
  3. Mix the parmesan, chilli flakes and a pinch of salt with the panko
  4. Dip the chicken breasts in beaten egg, then coat in the panko, ensuring that they are covered
  5. Spray both sides with Frylight
  6. Place on an oven tray and put them in the oven for 15 - 20 minutes
  7. Heat a few sprays of Frylight in a pan over medium-low heat
  8. Add minced onion and cook, stirring, until soft but not coloured
  9. Add garlic and cook for another few minutes
  10. Add the red pepper flakes; cook for another minute
  11. Increase heat to medium, add the tomatoes and season lightly with salt; cook, stirring occasionally for around 20 minutes
  12. While your waiting for the sauce, cook the spaghetti. The pasta should be al dente (tender but slightly firm) so you may need to cook it for slightly less than the pack instructions
  13. Drain the spaghetti then toss it in the sauce and divide it between 4 plates. Sprinkle some freshly ground black pepper over each portion
  14. Add the cooked chicken breast, some mixed leaves or rocket salad and a wedge of lemon

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!

RECIPE NOTES

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough

- Use a container or bag that is suitable for freezing.

- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)

- Make sure it is piping hot all the way through before serving.

IMPORTANT INFORMATION

Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although pinchofnom.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will pinchofnom.com be responsible for any loss or damage resulting for your reliance on nutritional information.

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As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times. 

If you use or re-create our recipes we kindly ask:

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  • You don't reproduce the recipe in full
11 Comments
  1. Minced onion isn’t listed in the ingredients but comes into play in the directions – I’m assuming one of?

  2. Hi,
    I can’t seem to find red pepper flakes anywhere? Any idea what I can substitue with please, or should I just leave it out?
    Many thanks
    Tamsin

  3. Thanks Kate – never heard them call that before. Learn something new everyday! Making it tomorrow – can’t wait to try it xx

  4. Hi

    Great recipies is it possible to add a print friendly web link that prints off just the recipe please? Thanks

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Slimming World Recipes
A blog about 3 fat chefs and friends, on their Slimming World Journey!
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