Ingredients
-
4 Chicken Breast
-
1 tbsp Cajun Seasoning
-
1 tbsp Ground Cumin
-
Salt
-
Ground Black Pepper
-
Frylight
-
4 tbsp Extra Light Mayonnaise
-
2 tbsp Fat Free Fromage Frais
-
4 x 60g Wholemeal Rolls
-
1 Sliced Tomatoes
-
½ Sliced Red Onion
-
Small Handful Baby Leaf Spinach
-
Cajun Ketchup
-
150g Passata
-
6 tbsp Tomato Puree
-
a pinch Powdered Sweetener
-
1 tsp Red Wine Vinegar
-
1 tsp Cajun Seasoning
-
½ tsp Worcestershire Sauce
Directions
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.
Steps
|
1
Done
|
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. |
|
2
Done
|
Put the chicken breast between two sheets of cling film and slightly flatten with a rolling pin. |
|
3
Done
|
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. |
|
4
Done
|
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. |
|
5
Done
|
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. |
