Cajun Chicken Burgers – Slimming-World

2016-11-03
  • Servings : 4
  • Ready In : 30m

Each serving is 7 syns on EE however you could save 6 syns per serving by leaving out the roll or having it as your HEB choice.

 

Ingredients

  • 4 skinless and boneless chicken breasts
  • 1 tbsp cajun seasoning
  • 1 tbsp ground cumin
  • salt and freshly ground black pepper
  • fry light
  • 4 tbsp extra light mayo
  • 2 tbsp fat free fromage frais
  • 4 x 60g wholemeal rolls halved
  • 1 tomato, sliced
  • 1/2 red onion, sliced
  • small handful of baby leaf spinach
  • ------------------------------------------
  • for the cajun ketchup
  • 150g passata
  • 6 tbsp tomato purée
  • a pinch of sweetener
  • 1 tsp red wine vinegar
  • 1 tsp cajun seasoning
  • dash of worcestershire sauce

Method

Step 1

Put all the cajun ketchup ingredients into a pan and bring to the boil. Reduce the heat to low and cook gently for 8-10 minutes or until thickened. Remove from the heat and leave to cool for later.

Step 2

Put the chicken breast between two sheets of cling film and slightly flatten with a rolling pin.

Step 3

Mix the cajun seasoning and cumin with a grind of black pepper and a touch of salt. Coat the chicken well and lightly spray with fry light.

Step 4

Place a griddle pan over high heat and when its hot add the chicken and cook for 5 minutes on each side or until the meat is cooked through.

Step 5

Mix together the mayo and fromage frais and spread over the roll bases. Fill the rolls with the tomato, onion and spinach then slice the chicken thickly and arrange on top. Spoon over your ketchup and press on the top of the roll. Best served with syn free chips and plenty of salad.

Recipe Type: ,
Average Member Rating

(0 / 5)

0 5 0
Rate this recipe

0 people rated this recipe

Related Recipes:
  • Syn Free Stuffed Eggs

  • Syn Free Cloud Bread – Slimming World

  • Low Syn Haribo Style Sweets Slimming World

  • 1 Syn Corned Beef Hash – Slimming World

  • Syn Free Lemon Curd

Sponsors

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Sponsors