Low Syn KFC Fakeaway | Slimming World

This Low Syn KFC Fakeaway was one of the first Slimming World friendly recipes we came up with, and it’s one of our favourites.

KFC 1

A crisp salad and our Syn Free Rustic Wedges are a perfect accompaniment

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Why not add some of our Syn Free Coleslaw for even more speed.

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You can use this spice mix on it’s own to season (it’s great on wedges) or you can add something to it give that crispy coating.

We like to use Panko Breadcrumbs because you get more bang for your buck.

Panko is a Japanese-style breadcrumb traditionally used as a coating for deep-fried foods, and is made from bread without crusts. As it’s a bigger crumb than other breadcrumbs it goes further.

It can be found in the Oriental aisle of most supermarkets, or you can get it on Amazon .

KFC 2

All you need to do is mix 1 tbsp of the spice mix with 25g of Panko (for 4.5 – 5 syns depending on the brand). This will coat 4 medium sized chicken breasts.

There are also many other things you could use (Smash, Crushed Rice Crispies, Breadcrumbed Wholemeal Roll, Cous Cous, Quinoa, Bulgar Wheat for example).

However, some of these are generally considered a ‘tweak’ by Slimming World (any free food not used as a substitute for something else eg Cous Cous, Smash etc) and should be Synned accordingly.

Some people prefer not to Syn these ingredients when used in this way, so it’s entirely up to you.

This recipe makes a decent amount of seasoning, so you can keep it in an airtight container to use next time. We always have a bag in the cupboard.

Don’t forget, the Syn value of this dish will vary depending on what coating you add to the seasoning. The values we have provided below are using Panko Breadcrumbs.

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Low Syn KFC Fakeaway

Votes: 23
Rating: 3.91
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Servings

Prep Time

Cooking Time

people 10 minutes 30 minutes

Print Recipe

Print Recipe

Calories

Weight Watchers

Slimming World 

255kcal 3

Smart Points

1.5

Syns

Per people Per people Per people
INGREDIENTS
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INSTRUCTIONS
To make the Spice Mix
  1. Put all of the ingredients in a food processor and blitz until you reach a fine powder stage
  2. You can store any leftover mix in an airtight container until you want to use it again
To make the Chicken
  1. Pre heat the oven to 180°C
  2. Mix the spice mix with whatever you prefer to give the crispy coating, Panko, Smash etc. We like to use Panko, but just remember to syn it accordingly
  3. If using chicken breasts, cut the chicken however you like. We like to cut each breast into 2 thinner slices.
  4. Dip the chicken in beaten egg, then coat in the seasoning
  5. Place on a baking tray that has been sprayed with Frylight, then spray the top of each piece of chicken with some more Frylight
  6. Cook for 25 - 30 minutes, turning once halfway through cooking. Always check the cooking time for different chicken pieces, breast, drumsticks etc as they vary

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

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’re aren’t trained by Slimming World nor authorised to give Slimming World advice. Should 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
19 Comments
  1. I tried this recipe today and was able to get the Panco breadcrumbs. It was delish and the rest of my family loved it to . Definatly ideal to take on a picnic or just as a great meal to share. I haven’t made a recipe yet that hasn’t been absolutely fabulous from PONS page. Thankyou ladies 😊

  2. This was a really tasty meal. I would definitely recommend. I preferred it to any shop bought/fast food outlet. Enjoy if you try. 🙂 Thank you PON.

  3. Do you have any ideas how this could be altered to make it more of a zinger burger please? This was lovely thank you 😊

  4. Making this tonight
    I have a fully stocked herb/spice cupboard but no dried tarragon! Off to the shops I go 😀

  5. I made this last week and the week before using thighs and breast, both times I use Smash as my crumbs and I love it. My family don’t normally eat my SW meals but this is their favourite so much so they have emptied out my post of seasoning themselves I got to rustle up some more x

  6. I was looking to make it with just wholemeal bread, as dont know if panko is syn free
    If i use wholemeal bread , would it be much difference in taste to the panko?

    1. Hi Mary
      All the info regarding this, including Syn values of Panko, is mentioned in the write up before the recipe.

  7. Confused about the Sun value given in the box above recipe. I presume that the quoted 1.5 syns per person are because of the panel breadcrumbs? Sorry for being thick!

    1. Yes, we used Panko breadcrumbs so Synned it accordingly. As mentioned in the write up before the actual recipe you can use other coatings but you should adjust the Syn value.

  8. I used a similar recipe tonight using cous cous and an egg mixture and it was amazing!!! You don’t need to use up your heb this way 😊

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