This recipe for Slimming World Southern-Style Chicken tastes so good! The chicken is marinated with herbs and spices and baked-not-fried – making it perfect when you are Food Optimising. Served with a side of sweet potato wedges and a crispy, tangy slaw, it makes a
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Slimming World Southern-Style Chicken
If you are following Slimming World you may be missing some of your [old] favourite takeaway dishes. A certain Colonel’s chicken sprung to mind when I made this Southern-Style chicken for my family!
I’m not saying this Southern-style chicken is like fried chicken, but it is a darn good substitute! And once you have the basics down you could experiment with a variety of herbs and spices.
The chicken is baked, not fried and served with sweet potato wedges (which are my family’s favourite!) and a crispy and tangy slaw made with red cabbage, spring onions (scallions/green onions), and sugar snap peas.
This recipe for Slimming World Southern-Style Chicken serves 4 and has 2 Syns per serving.
This recipe has been adapted from an official SW magazine. I usually adapt recipes to suit my family’s personal tastes.
This might be leaving out an ingredient we don’t like (e.g., celery), adding more or fewer ingredients (e.g., chilies or spices), or tweaks to the way the original recipe is prepared (e.g., cooking in the oven instead of under the grill/broiler).
As a family, we are all trying to eat healthier and lose some weight, so you can rest assured that any changes I make are going to be Slimming World friendly.
So for example, I wouldn’t replace 5% beef mince (Free) with 20% beef mince (not Free) or add olive oil to a recipe without including the Syn count.
All of the SW friendly recipes I share on The Purple Pumpkin Blog have been made by me and tried and tested by my family.
I hope you enjoy the recipes I share! I’m posting them to keep me focused, motivated, and on-track to reach my goals. I hope they help you to reach yours too!
Slimming World Food Diary Printable
If you follow Slimming World, you will know that one of the crucial things to your success is keeping a Slimming World Food Diary.
I’ve got a free printable Slimming World Food Diary & Meal Planner here which now includes a diary for Extra Easy SP.
More Slimming World Friendly Recipes
Want a few Slimming World recipes to try next? Here are some of our favourites:
- Chinese-Style Pulled Pork
- Slimming World Jambalaya Recipe
- Slimming World Chicken Tikka Biryani with Mango
Know someone who is following Slimming World and would love to try this recipe? Why not forward it onto them by email or WhatsApp?
- You can use skinless, boneless chicken breasts or thighs – or a mixture of both. I used just the chicken breast.
- Marinate the chicken for at least two hours – or overnight if you can.
- The coating is made using flour (which is where the Syns are in this recipe) a variety of herbs and spices. You could experiment with different herbs and spices and create your own special blend! Why not try adding a different herb like rosemary or oregano, or maybe some red chili flakes?
- The sweet potato wedges are sprayed with a low-calorie cooking spray (I use FryLight) and seasoned with salt, cracked black pepper, and garlic granules. You can leave them plain if you prefer, or add different herbs and spices if you like.
- The slaw is simply dressed with cider vinegar. If you prefer a little creaminess to your slaw, add some fat-free Greek or natural yogurt.
For the Marinade
- 250g fat-free natural yogurt
- 1 Tbsp Worcestershire sauce
- 1 tsp onion granules
- 1 tsp garlic granules
- 2 sprigs fresh thyme, leaves picked
- 4 chicken breasts, visible fat removed and cut into large chunks
For the Coating
- 50g plain flour
- ½ tsp onion granules
- ½ tsp garlic granules
- ½ tsp salt
- ½ tsp pepper
- 2 sprigs fresh thyme, leaves picked
- ½ tsp smoked paprika
- Low-calorie cooking spray
For the Wedges
- 1kg sweet potatoes, cut into wedges
- Low-calorie cooking spray
- Salt and freshly ground black pepper
- 1 tsp garlic granules, optional
For the Slaw
- ½ red cabbage, shredded
- 4 spring onions, finely chopped
- 200g sugar snap peas, sliced
- 15g fresh chives, finely chopped
- 3 Tbsp cider vinegar
- Salt to taste
- To make the marinade, place the yogurt, Worcestershire sauce, onion granules, garlic granules, and the thyme leaves into a large bowl or container with a lid, and stir to combine.
- Add the chicken pieces and toss to coat.
- Cover and place in the fridge to marinate for at least 2 hours or overnight if possible.
- Preheat oven to 200C/400F/Gas 8 and line a large baking sheet with parchment paper.
- To make the coating, place the flour, onion granules, garlic granules, paprika, salt, pepper, and thyme leaves into a shallow bowl and mix together well.
- Lift the chicken pieces from the marinade (no need to shake off excess), dip into the flour, coating well and place onto the prepared baking sheet.
- Spray the chicken with cooking spray.
- To make the wedges, place into a large bowl and spray with cooking spray. Season well with salt, pepper, and garlic granules (if using) and transfer to a baking sheet. Spread evenly into one layer.
- Bake the chicken and the wedges for 35-40 minutes, turning the wedges halfway through, until the chicken is cooked and the potatoes are tender.
- Meanwhile, make the slaw by combining the red cabbage, spring onions, sugar snap peas, chives and cider vinegar in a bowl. Season with salt to taste.
- Serve the chicken between 4 plates with the wedges and slaw on the side.
- Slimming World Syns per serving: 2 when Food Optimising.
- Time shown does not include marinading which is from 2 hours to overnight.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 552Total Fat: 6gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 106mgSodium: 785mgCarbohydrates: 74gFiber: 11gSugar: 24gProtein: 49g
This site uses Nutritionix to provide estimated nutrition. Nutritional information is always approximate and will depend on the quality of ingredients used and serving sizes. If you need exact calories and macros, please do your own calculations.
About Slimming World
Slimming World’s Food Optimising plan is a healthy, flexible approach, based on everyday foods, to help people lose weight without ever going hungry. It’s a practical, family-friendly plan that fits easily into everyday life and doesn’t require complex weighing and measuring or obsessive calorie counting. – Slimming World
Disclosure: I am not affiliated with Slimming World in any way other than being a member and following their Food Optimising plan. This recipe may have been adapted from a Slimming World magazine or book. If you are reading this blog post or printing this recipe the chances are you already follow SW and know all the ins-and-outs of how it works. Please check with your consultant, in your member pack, or online at Slimming World’s website for full and up-to-date details about the plan as it may be updated from time to time in line with the latest nutritional information. I am not a doctor or dietician, or providing medical advice and hold no responsibility for the complete accuracy of calorie counts and nutritional information. And where applicable, Syns in Slimming World friendly recipes. I advise you to check your own resources if you are using recipes to lose weight. All weight-loss programs should be followed on advice from a doctor.