If you’re a stickler for tradition, this Low Syn Stuffed Chicken Ballotine would have been made using boned chicken thighs, but we’re not. Nowadays it’s perfectly acceptable to use chicken breast, as we’ve done here.
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We originally made this to try out one of our new kitchen gadgets….The Instant Pot Sous Vide Immersion Circulator.
If you don’t have one we’ll run through the regular cooking method in the instructions as well as the Sous Vide way, so don’t worry!
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 Rapeseed Oil flavours are ideal for this Low Syn Stuffed Chicken Ballotine recipe.
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How do you make Low Syn Stuffed Chicken Ballotine recipe?
Check the recipe card at the bottom of this post for a list of ingredients & instructions!
Step 1 – Squeeze your Sausages
Squeeze your sausages (we use sausages from Protein Food Shop – see below for more details) and combine them with the sage, thyme, salt and pepper. Mix well to combine.
Step 2 – Butterfly your chicken breast
With a sharp knife, slice your chicken breast in half horizontally. Make sure not to cut through completely! Then with your hand flatten it out. You may have to slap it a few times.
Step 3 – Stuff the Chicken Breast
Place some of the sausage mix into the centre of the chicken breast.
Fold up one end, and roll. Making sure that the sausage mix doesn’t escape. Don’t worry if it doesn’t stay closed, the next couple of steps will ensure it does!
Step 4 – Wrap with bacon
Next, wrap with bacon medallions. Just place the bacon over the rolled and stuffed chicken breasts.
Step 5 – Wrap with Clingfilm
Next, we need to wrap the bacon wrapped stuffed chicken with clingfilm. This step is essential. It’ll make sure everything stays together during cooking, and keeps all the flavour & juices locked in.
Once you’ve got them wrapped, you need to tie the ends. Do one side, then squeeze out all the air and tie the other. They’ll then look like this.
How do I cook Low Syn Stuffed Chicken Ballotine recipe?
You can cook it one of two ways; sous vide OR on the stove in a pan. Both methods are included, so don’t worry if you don’t have the equipment to cook sous vide.
It might seem like a bit of faff, but you can cook to such precision with the sous vide method. You can even cook the most PERFECT of steaks like the one below.
What is Sous Vide?
You know when you buy ribs/meat from the supermarket that usually comes in a box (lamb shanks/pulled beef), and inside is a bag with the meat in & you just reheat it? That meat has been cooked sous vide!
Sous Vide is a method of cooking food in a vacuum sealed plastic bag which is then placed in a temperature controlled water bath for a longer period of time than regular cooking.
Cooking happens at a lower temperature for a longer period of time, which will ensure the food retains moisture and the inside is properly cooked without overcooking the outside.
As the temperature and time are very precise, the sous vide technique gives consistent and precise results without fail every time, it’s pretty much foolproof.
Cooking in a sealed vacuum bag ensures the food is cooking in its’ own juices so the flavours are infused into the food. All you need to do is set the temperature and time and the sous vide will hold the food at the perfect temperature. You don’t have to keep checking on it like you would with conventional cooking.
The Vacuum Sealed Bags
We use our vacuum packer to portion up our meat delivery. Makes it so easy to portion meat up for the freezer.
If you don’t have a vac packer don’t worry, you can still create a vacuum sealed bag by using the water displacement method…..
Next, put the food in the bag. Seal it up but leave the last 2.5 cm (1 inch) open. Next, lower the bag into a large container of water. As the bag lowers into the water, the water pressure will push the air out of the bag through the small opening.
Just before the bag is fully submerged in the water seal it up completely and remove the bag from the water. The food should now be sealed without any air in the bag.
How do I cook Low Syn Stuffed Chicken Ballotine recipe in a pan?
You need to follow the steps above, so you have your chicken wrapped in clingfilm with ends tied.
Bring a pan of water to the boil, then turn the pan down so it’s simmering. Place your chicken in there and cook for 20 minutes. Next, we need to fish them out then pat them dry with kitchen towel, and then brown them off in a frying pan for approx 3 minutes.
How many Syns are in Low Syn Stuffed Chicken Ballotine?
Following the recent controversy with Porky Lights, we now use 2 Low Fat Chipolatas from Protein Food Shop (0.5 Syns each). One for each Chicken breasts. This make them 0.5 per Ballotine.
Remember if you use different sausages to look up the Syn values!!
We’ve been on the hunt for a new meat supplier for a while now. As you know, we used to use Musclefood, but not anymore! We’ve found a company that not only has a better moral compass but also has some of the best quality meat we've seen in a long time.
You can grab their sausages in a few of our hamper deals, you really should give them a try.
We even have a special Sausage selection box! Their full-size sausages come in at 1 Syn each, and Chipolatas at 0.5 Syns each.
Either are PERFECT for this Low Syn Stuffed Chicken Ballotine recipe, but to keep it at half a Syn we opted for the chipolatas.
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