This diet coke chicken is the perfect family stir fry recipe with a yummy sweet and sour flavour. It’s also Syn Free on Slimming World and packed full of speed food.
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When I joined Slimming World back in late 2013, one of the first recipes my husband and I tried was Diet Coke Chicken. We were hesitant at first. The thought of pouring a whole can of something sweet in to a savoury dish and then, what if we didn’t like it?
And it actually pleasantly surprised us. If you’ve never tried it before, it’s actually not too dissimilar to a jar of sweet and sour sauce. But, without the syns. In fact, this entire dish is Syn Free on the Extra Easy plan.
That is of course if you opt for skinless chicken breast and use Frylight and all fresh ingredients. And speaking of freshness, it’s PACKED full of speed food. Way more than their suggested third on a plate. For those not following Slimming World, that means vegetables that haven’t been preserved in any oils.
Is Slimming World Diet Coke Chicken Healthy?
Yes, Slimming World diet cola is very healthy at around 252 calories per person. (Note, this is minus the rice). It’s also contains very little fats and around 36g of protein each to help you feel more satisfied.
However, to ensure it is Syn Free, you will need to make a handful of easy compromises:
- Use Frylight instead of oils
- Don’t use precooked rice
- Use skinless chicken that hasn’t been coated in oils, etc
- Avoid lazy garlics in oils
- Also note that some seasonings in jars have syns
- You could also opt for a vegetarian choice with Syn Free Quorn chicken style pieces and vegetable stock or bouillon
What Coke Do I Need to Use?
In order for Slimming World Diet Coke Chicken to be Syn Free, you will need to use Diet Coke. However, it’s not essential you use branded Cocoa Cola. You could also use Pepsi Max, Coke Zero or any sugar free ones with sweetener, or even diet Fanta orange.
But, did you know that a can of regular coke is 7 syns? These are hidden syns you could be eating in a separate treat that you can visually see!
Don’t worry about it not thickening without sugar. The passata will do that for you towards the end of your cooking time without a lid the frying pan. Otherwise, you will find it thickening even more with the real deal.
What Equipment Do I Need For Diet Coke Chicken?
There isn’t any need for fancy equipment when cooking diet coke chicken. It’s really just a case of a few basic essentials, so here’s what I use:
- Granite chopping board
- Sharp chef’s knife
- Stellar saucepan with lid (gifted)
- Silicone spatula
- Set of measuring spoons
- Garlic mincer
- Kitchen scales
- Measuring jug
Tips For Cooking Diet Coke Chicken
💡 Sear the chicken with the vegetables to prevent it from falling apart in the cooking process.
💡 Add the mushrooms towards the end so they don’t lose shape and colour.
💡 If the sauce hasn’t thickened towards the end, simply keep cooking without the lid so it reduces down.
Can You Freeze Diet Coke Chicken?
This diet coke chicken is perfect for cooking ahead of time and freezing. I purposely portion and spoon in to freezable and lidded containers so I only need to defrost what I need at each time.
I always save any takeaway style containers for this job as opposed to buying them. It’s also preferable to write what is in the container as a frozen dish has often caught me out; particularly soups. And store for up to 3 months to be safe.
Then when it comes to reheating them, I either put in an oven safe container and reheat with tin foil, or straight in a saucepan or microwave. If you want to store in the fridge, a local cafe once told me it’s best to store dishes with cut up meat for up to 3 days. And 5 days if you haven’t cut up, say a whole chicken. As for the reheating process, I use exactly the same method as above.
TELL US YOU MADE DIET COKE CHICKEN
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IF IN DOUBT
In no way am I associated with Slimming World or trained to give advice. I’m just a regular paying member who loves to cook and eat great food that is as good for me as possible. I take a lot of time to develop and calculate the syns of my recipes.
At the time of publication, the syn information is accurate using their Food search and Syns Calculator tools. All of which are available via the Slimming World app. But, if you’re ever in doubt, always ask your consultant, or call the Slimming World Syns Hotline: 09068 518 518. Syn information can sometimes change to help protect your weight loss, and food manufacturers often change the ingredients they use.
SERVING SUGGESTIONS FOR DIET COKE CHICKEN
Here’s a few serving suggestions if you’re looking beyond plain old rice:
- Syn Free Slimming World chips
- Baked potato in the microwave or oven
- Low Syn horseradish egg fried rice
- Cauliflower rice
- Whole roasted cauliflower
- Fruity salsa rice
- Jewelled rice
- Mixed salad
- Simple pasta
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How to Make Syn Free Slimming World Diet Coke Chicken
Slimming World Diet Coke Chicken (Syn Free)
- 600 g chicken breasts skinless
- 1 onion diced
- 2 cloves garlic minced
- 1 orange pepper
- 1 yellow pepper
- 1 red pepper or 150g sweet bite peppers
- 150 g mushrooms sliced
- 1 tsp ground ginger
- 330 ml diet coke or 1 can
- 180 g passata
- 60 g tomato puree
- 1 tbsp balsamic vinegar
- 1 tbsp soy sauce
- 1 tsp smoked paprika
- 1 chicken stockpot
- Seasoning (dash of salt and pepper to taste)
- In a large lidded frying pan, spray with Frylight or similar cooking oil spray.
- Then without the lid, fry the chicken, onions, peppers and garlic until browned or tender together.
- Now add everything else and briefly bring to a boil while stirring.
- Next, cover with a lid, reduce the heat to a simmer and cook for a further 15 minutes.
- Remove the lid and continue to cook for a further 7 to 10 minutes, stirring occasionally until thickened.
- Serve with rice and enjoy!