Here, I’m sharing with you one of my all time favourite dishes which is a delicious 1.5 syn Slimming World honey mustard and chicken pasta.
Ever since I played around with syn free alternatives on how to thicken stews and sauces, I love good ol’ pearl barley. However, I do have other methods I use often which I’ll mention below.
IF YOU WANT TO FOLLOW ALONG WITH ME ON HOW I MAKE IT, THEN YOU CAN SCROLL DOWN TO THE BOTTOM TO FIND THE RECIPE.
Pearl barley and many other grains or pulses do tend to give more texture. Initially I would cook this to go with rice, so it really is down to personal preference.
But when cooked long and slow to reduce it down, it can be lusciously think and creamy with a sweet mustard tang. But you must be patient and sometimes I am, others not so much.
SO LET’S TALK ABOUT SYNS…
To ensure I kept my syns down to a minimum, I:
- made sure I used a syn free cooking oil like Frylight as opposed to oils straight from a bottle
- removed any visible fat or skin from my chicken breast
- used fat free cream cheese, such as quark
- opted for dry pasta that I cooked myself, where as store bought fresh pasta has oils in them.
The only syns it uses comes from honey which is 3 syns per tablespoon. That means, this dish is 1.5 syns each when serving between 4 people.
When I initially shared this recipe, I had a couple of comments on how it tasted amazing, but they couldn’t get it like mine.
I since realised it’s all down to what temperature you have it on a rolling simmer. I’ve cooked it with the lid on, without, put less water in, etc.
However, as a guide, I cook mine for 50 minutes on medium heat these days without a lid.
FOOD FOR THOUGHT
Something I haven’t tried, but thought I’d share is adding raw pasta half way through too. However, this probably would be best if you cook the entire dish with the lid on.
I can imagine this making a seriously good pasta bake too with some added cheese.
If you are brave enough, then please let me know in the comments how it worked for you.
CAN I FREEZE IT?
Yes, you can absolutely freeze it! Make sure you store in freezable lidded containers and leave in the freezer for up to a month, or in a fridge for up to five days.
When defrosting, sometimes I cheat by heating through my meals in the microwave, similar to a ready meals.
However, if I’m not in a rush, I leave them to defrost in the fridge overnight, then reheat in the microwave.
OTHER RECIPES YOU MIGHT LIKE…
CAN’T MAKE IT NOW? THEN WHY NOT PIN ME FOR LATER?
TELL US YOU MADE IT!
IF IN DOUBT
I am in no way 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.
Slimming World Low Syn Honey Mustard & Chicken Pasta
- Cooking oil spray
- 4 chicken breasts diced with fat and skin removed
- 2 onions diced
- 2 cloves garlic minced
- 1 inch fresh ginger peeled and grated
- 800 ml chicken stock made with two stock cubes
- 60g pearl barley
- 2 bay leaves
- 4 tsp mustard powder
- 200 g mushrooms sliced
- 2 tbsp clear honey
- 100-200 g quark
- Spray a large saucepan with frylight and saute the onion, garlic and ginger until softened.
- Add the chicken and continue to cook until golden.
- Now add the stock, barley, seasoning, bay leave and mustard powder and give it a good stir.
- Now bring it to a simmering point and cook for 25 minutes.
- Half way through cooking, stir in the mushrooms and honey and simmer for a further 25 minutes. Make sure you stir occasionally and ensure it doesn't catch on the bottom of the pan.
- Once the sauce has reduced down, remove the bay leaves and stir in the quark and serve with fresh parsley.