Syn Free 20 Minute Whole Chicken | Slimming World

If you were lucky enough to grab yourself an Instant Pot during the Black Friday deals then why not try this Syn Free 20 Minute Whole Chicken.

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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 👍

The Instant Pot

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If you’ve never heard of the Instant Pot you really should go and check it out over on Amazon. Imagine the best Slow Cooker in the world, then times that by a hundred. There’s not much that it can’t do!

 

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It’s like a like a slow cooker/pressure cooker hybrid, and it’s probably one of our favourite, and most used kitchen gadgets. It makes cooking this Syn Free 20 Minute Whole Chicken SO much easier. You can pick up an Instant Poton Amazon.

Syn Free 20 Minute Whole Chicken Recipe

The pressure cooker is a great way to cook a whole chicken, as you end up with a tender, juicy, bird, and an amazing stock to use as a base for a sauce or gravy.

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If you are going to use the stock don’t forget to either skim off any excess fat or even better, use a fat separator like this one from Amazon.

I checked with Slimming World and was told that as long as you remove all of the fat from the stock then you won’t have to syn it.

syn-free-20-minute-whole-chicken

This recipe will take around 30-35 minutes to prepare and cook in the pressure cooker compared with over an hour in the oven. Of course the cooking time will vary slightly, depending on the size of chicken you are using.

A small chicken will take 20 minutes.
A medium chicken will take 25 minutes.
A large chicken will take 30 minutes.
As always, double check the internal temperature of the chicken before serving. You can do this with a food and meat thermometer like this one from Amazon.

To get the full flavour you should loosen the skin from the breast and rub some of the seasoning between the skin and the meat. Don’t worry if this makes the chicken breast look a little dark, it will be fine when you have removed the skin after cooking.

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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 Rapeseed or Olive Oil flavours are ideal for this Syn Free 20 Minute Whole Chicken recipe.

Frylight Find Out More

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Syn Free 20 Minute Whole Chicken | Slimming World

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Rating: 5
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Servings

Prep Time

Cooking Time

chicken 10 minutes 20 - 25 minutes

Calories

Weight Watchers

Slimming World 

411kcal 52

Smart Points

Zero

Syns

Per chicken Per chicken Per chicken
Gluten Free icon Dairy Free icon
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INGREDIENTS
Please don't take a screenshot. These recipes are updated often!

INSTRUCTIONS
In the Instant Pot Pressure Cooker
  1. Mix all the seasoning ingredients together, then rub all over the chicken. Lift the skin up on the breast and rub some seasoning between the skin and the breast
  2. Put left over lemon (after zesting and squeezing) in the cavity
  3. Put the Instant Pot into sauté, spray with some Frylight, then brown the chicken on all sides. A couple of minutes on each side should be enough to colour it
  4. Take the chicken out & turn off Instant Pot
  5. Add a bit of the stock to the pot, and make sure to scrape any bits that may be stuck to the bottom of the pot. If you don't do this the Instant Pot won't come to pressure
  6. Place the garlic, onion, potato (leave this out for SP), celery and carrots on the bottom - pour in the stock and lemon juice
  7. Place the chicken on top
  8. Put the lid on the Instant Pot with the valve set to sealing - cook on manual for 20 minutes for a small chicken, 25 minutes for a medium 30 minutes for a large
  9. Let the pressure release naturally (aka NPR) then take out the chicken and let rest for 5 minutes before taking the skin off
  10. If you wish to use the juice that comes from the chicken, make sure to skim off the fat or use a fat separator & blitz. Then use as a jus
In the Slow Cooker
  1. Mix all the seasoning ingredients together, then rub all over the chicken. Lift the skin up on the breast and rub some seasoning between the skin and the breast
  2. Put left over lemon (after zesting and squeezing) in the cavity
  3. Spray a frying pan with some Frylight, then brown the chicken on all sides. A couple of minutes on each side should be enough to colour it
  4. Take the chicken out & add a bit of the stock to the pot
  5. Place the garlic, onion, potato (leave this out for SP), celery and carrots on the bottom - pour in the stock and lemon juice
  6. Place the chicken on top
  7. Cook in the slow cooker on medium - high for 5-6 hours (check after 4-5 hours). The juices should run clear and the internal temperature should reach at least 75°C (165 °F)

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

RECIPE NOTES
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.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

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:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
4 Comments
  1. Hi, I’ve just ordered and Instant Pot and can’t wait to try this! Stupid question though; when you blitz at Step 10 do you blitz all the veg that was included please? Thank you 🙂

    1. Hi Aimee,

      Step 10 is advising that if you want to use the cooking juices, to skim off the fat and to blitz the remaining cooking juice for use as a jus – you can eat the veg separately!

      Hope that helps!

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