Salt ‘n Pepper Chicken

Posted on Updated on


Ok so I found the idea for this recipe on another blog page and thought I’d give it a try as I love salt ‘n pepper chicken from the Chinese takeaway but it has so many syns!!! This idea of using Smash is a revolution believe me and even better, its Syn Free!!

Serves 4 (as a side dish) or 2 (as a main course with rice or noodles)


  • 2 Chicken Breasts (sliced into small strips)
  • Smash (instant potato mash granules)
  • 2 Eggs
  • 1 Red Pepper (thinly sliced)
  • 1 Green Pepper (thinly sliced)
  • 1 Small Onion (thinly sliced)
  • 1 Small Red Chilli (deseeded & finely sliced)
  • 1 tsp Chinese Five Spice
  • 1 tbsp Light Soy Sauce
  • Sea Salt & Black Pepper


  1. Add some Smash granules to a dish and season well with sea salt and black pepper.
  2. Crack the eggs into another dish and lightly whisk with a fork until mixed.
  3. Take a chicken strip at a time, dip it into the egg and then roll it around the Smash to cover, repeat again ensuring the chicken is completely coated.
  4. Place the coated chicken breast strips on a baking tray sprayed with Frylight and put in a preheated oven on 200 degrees for about 20 minutes or until golden brown and cooked through.
  5. Meanwhile spray a wok (or frying pan) with Frylight Spray, add the peppers, onions, chilli, Chinese five spice & soy sauce and stir fry on high heat for about 8 minutes until the peppers and onions are softened.
  6. When the chicken is cooked and crispy toss it into the wok with the vegetables and then serve immediately.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s