Syn Free Salt and Pepper Chicken | Slimming World

As you may know we’ve had a Salt and Pepper Pork recipe on the website for a while now, so we thought we’d add a Syn Free Salt and Pepper Chicken to the list too.
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Syn Free Salt And Pepper Chicken | Slimming World-6

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 👍

This was one of our favourite meals from the Chinese Takeaway. Crispy chicken (usually wings) seasoned with a spicy coating.

Syn Free Salt And Pepper Chicken | Slimming World-3

Now, since starting on Slimming World Salt and Pepper Chicken Wings are off the menu, so we needed an alternative.

Syn Free Salt And Pepper Chicken | Slimming World-1

We decided to use chicken thighs, but you could use drumsticks if you want.

You’ll notice that the spice mix for this Syn Free Salt and Pepper Chicken recipe uses a tablespoon of sweetener.

As you will probably know Slimming World have brought out some new recommendations regarding the syn value of granulated sweeteners. Slimming World have confirmed what this change means.

Where there is 1 tbsp or more being used per serving they recommend members count 0.5 Syn per tbsp. If using smaller amounts, like a pinch or teaspoon, there’s no need to worry about Syns at all.

As the recipe for the spice mix makes quite a lot you’ll be using a lot less than 1 tablespoon of sweetener per portion, so there’s no need to add any extra syns on for the sweetener itself.

The quantities for the spice mix will make more than enough for the Syn Free Salt and Pepper Chicken recipe, so you can just keep any extra spice mix in an airtight container or sealed food bag until you’re ready to use it again.

Syn Free Salt And Pepper Chicken | Slimming World-1

We always have a bag in our cupboard! Or you could even try our Syn Free Salt and Pepper Chips or our Syn Free Salt and Pepper Pork recipe with what you have left over.

Syn Free Salt And Pepper Chicken | Slimming World-1

Some of you love this Syn Free Salt and Pepper Chicken recipe!

salt and pepper chicken-sw.mrsweir
One of our Instagram followers @sw.mrsweir made this dish and loved it!
salt and pepper chicken-sw_with_char
Another of our Instagram followers @sw_with_char made this dish and loved it too!
salt and pepper chicken eatingismyhappyplace12
One more of our Instagram followers @eatingismyhappyplace12 made this dish and loved it!

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

Like other Salt and Pepper Dishes?

You should check out our Syn Free Salt and Pepper Chips!

Syn Free Salt and Pepper Chips | Slimming World-3

Looking for some more Chinese Fakeaway ideas?

Syn Free Salt And Pepper Chicken | Slimming World-1
Syn Free Salt and Pepper Chicken | Slimming World
Syn Free Salt and Pepper Chips | Slimming World
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Syn Free Diet Coke - Pepsi Max Chicken | Slimming World

 

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You’ll notice that the Salt and Pepper Spice Mix recipe calls for MSG or Monosodium glutamate.

Monosodium Glutamate or MSG is a flavour enhancer commonly added to most Chinese food from the takeaway. There have been many debates about the use of MSG, so if you prefer not use it you can just leave it out. However, if you do want to use it you can buy it here on Amazon.

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 Syn Free Salt and Pepper Chicken recipe.

Frylight Find Out More

Fallen off the wagon and need some motivation, or want to help others on their journey?

Our Facebook group is growing by the day. If you haven’t joined yet head over there and take a look. You wouldn’t want to miss out on the fun would you?

Syn Free Salt and Pepper Chicken

You might just find the inspiration you need from our awesome members. If you’ve joined already why not invite any friends that may find it helpful?

Syn Free Salt and Pepper Chicken

Votes: 38
Rating: 4.24
You:
Rate this recipe!

Servings

Prep Time

Cooking Time

portion 10 minutes 40 minutes

Calories

Weight Watchers

Slimming World 

308kcal 8

Smart Points (Flex/Freestyle)

Zero

Syns

Per portion Per portion Per portion
Gluten Free 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
To make the Salt and Pepper Spice Mix
  1. Toast the salt flakes in a hot pan until they start to brown - it's very important to do this to get the true salt and pepper flavour
  2. Mix the toasted salt and all the other spice mix ingredients together
To make the Salt and Pepper Chicken
  1. Sprinkle the chicken thighs with a couple of teaspoons of the spice mix
  2. Place them on a baking tray and cook as per pack instructions (usually around 30 minutes at 190°C)
  3. When the chicken is cooked heat up a wok sprayed with some Frylight
  4. Add the spring onions, onions, chilli and peppers to the wok and cook until they start to brown slightly
  5. Add the chicken thighs to the wok along with 1 or 2 tablespoons of Spice Mix. Don't add it all at once, add it a bit at a time, taste and stop when it's spicy enough
  6. Cook through for another 3 or 4 minutes, then serve sprinkled with some finely chopped spring onions

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

RECIPE NOTES

We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

If making this recipe Gluten Free please make sure to check the ingredients that you’re using

Especially things such as; 

- Stock cubes
- Soy sauce - substitute with Tamari.
- Worcestershire sauce - substitute with Henderson’s Relish.
- Etc.

Monosodium glutamate (MSG) is a flavour enhancer commonly added to most Chinese food from the takeaway. There have been many debates about the use of MSG, so if you prefer not use it you can just leave it out.

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.

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
74 Comments
  1. This sounds delish and while I am here thank you for sharing you inspire me to keep going. Could I toast coarse Himalayan salt?? and would this freeze????

    1. Hi Debbie
      Some salts contain ‘impurities’ such as anti caking agents etc and it’s these that will make the salt change colour. If you are using pure salt (with no food additives) then it probably won’t brown or is less likely to brown when heated

  2. I absolutely love this….and despite the warnings always put far too much spice mix in lol.
    Thinking of trying it with prawns tonight – will post pics and credit this site when I do 🙂
    Love the site as well – this is where I come to get all my SW recipes and recommend it to anyone whether they are doing SW or not

  3. I would love this dish but my other half really hates 5 Spice, both the smell and the taste. Any suggestions for alternative spices that would work nearly as well? There is such a lot of it used here that I don’t think I coukd just leave it out.

  4. I am so going to try this my mouth is actually watering now thank you for that something different than the norm and keeping on track x <3 x

  5. We tried this tonight with a different sweetener and it’s far too sweet, it’s inedible. Have we done something wrong?

    1. Hi Lorah
      Sukrin has exactly the same consistency, weight and sweetness as normal sugar so you can just replace it like for like. This may not be the case for other brands. It may be worth taking a look at the website of your specific sweetener as many of them have conversion charts to help work out the correct ratios

  6. I don’t like sweetener that much and havn’t had much success using it in recipies…would I be able to use sugar and syn it???

    1. Hi Shirl,

      Have you tried Sukrin? It’s one of the nicest sweeteners and we use it a lot at Pinch of Nom! You can use sugar but it would add syns 😊

    1. Hi Kiran
      The salt flakes brown quite readily to give an authentic flavour, but rock salt has a tendency to pop and spit and doesn’t brown as well. This may spoil the overall flavour. Hope that helps.

  7. Made this for dinner last night and it was delicious. Served with syn free egg fried rice and cucumber for added speed. It was a hit all round!

  8. Had this and the chips with salad tonight, we added little more chilli as we like the heat, was not disappointed this has hit our top five favourite meals – big thumbs up from us.

  9. Hi, it is mentioned that rice vinegar is used in the salt and pepper chicken but I couldn’t find it in the recipe. I made this dish yesterday, it is so yummy. Thank you so much for sharing these amazing recipes, they always work out so well.

  10. Going to give this a try for tea tonight, I have some turkey breast strips so hopefully it will work the same with these!

  11. I made this tonight along with SW egg fried rice. It was amazing. By far the best meal I have cooked so far. Thank you Pinch of Nom!

    1. Hi Aisling
      You can’t really get the same crispy coating as you would if the skin was on, sorry! If you tried to crisp the skinless chicken, the meat would just dry out. Hope that helps!

  12. I’ve made this twice already with chicken and once with prawns in the space of two weeks. It is absolutely amazing. Served the prawns tonight with pinch of no fried rice; that was delicious too.

    1. Hi Kara
      As explained in the recipe, the salt flakes give the rest results. There’s no need to liquidise the spice mix as they ingredients are already powdered/ground.

    1. Hi Amy
      Sorry if you found it a little too peppery. Obviously personal preferences do vary, so it’s a great idea to reduce the pepper for next time! 🙂

    1. Hi Tina
      The salt flakes brown quite readily to give an authentic flavour, but rock salt has a tendency to pop and spit and doesn’t brown as well. This may adversely affect the overall flavour.

    1. Hi Stacey
      If you scroll to the recipe card, you’ll see that we state ‘all skin removed’ for the chicken portions. 🙂

  13. Hi it’s Tina again, this may seem a stupid question but after you do the salt thing then it says to add other ingredients, is that to make a dry rub or do I heat the other ingridients up with the salt, Thanks

    1. Hi Tina
      The only ingredient you need to toast is the salt flakes, then you add them to the other spices in a bowl. 🙂

  14. hi I’ve used the maldon sea salt flakes and still having trouble getting them to colour and had them in over 10 minutes , am I going wrong somewhere

    1. Hi Joanne
      Stick with it, they take quite a while, but they will start to colour eventually! However, the purer the salt, the harder it is to truly brown the flakes. They will still have a toasted flavour.

  15. I am currently cooking this. My salt flakes have been on a very high heat for over 20mins and still no sign of browning! Do I just keep going?

    1. Hi Sarah
      Some salts contain ‘impurities’ such as anti caking agents etc and it’s these that will make the salt change colour. If you are using pure salt (with no food additives) then it probably won’t brown or is less likely to brown when heated. They’ll still have a ‘toasted’ flavour though.

  16. I made this last night. Is it a teaspoon of white pepper? As a tablespoon seemed quite a lot!! I didn’t add that much needless to say. It was delicious! Definitely make it again. Thank you for recipe xx

    1. Hi Carolyn
      Any recipe can be adjusted to suit personal preference when it comes to herbs and spices! Glad you enjoyed it! 🙂

  17. I am making this tonight! Switching the thighs for chicken breast pieces and no MSG (can’t find it locally) then its free on WW!! Can’t wait to try it!

  18. Love love your website. Just made the salt and pepper chicken and chips, OMG definitely have a new favorite. Thank you.

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Slimming World Recipes
A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!
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