Saturday, 26 January 2013 - , , , , 4 comments

RECIPE : Chicken Kiev


One of the reasons I started Slice-of-Slim was to reassure intrepid dieters that they do not have to live without their favourite foods. There is nearly always a way to recreate the dishes we love in a low fat way.

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Even though I've been at my goal weight for over 2 years, I still go to my WeightWatchers meeting every week. It's my way of keeping a check on myself and having the support of other people who have been on the same journey. We have a Facebook page too, set up by our wonderful leader, so we can communicate during the week and 'chat' to others from surrounding meetings.
Last week on this Facebook group, a member was saying how much she missed an old favourite, Chicken Kiev. She was so envious of the rest of her family, who had
"just eaten chicken kievs with all the butter drizzled over chips".
Those kievs were 'tiny' and each one was 12pp (Around 500kcal).
She asked me if I could come up with something to help this craving...and here is the result!
With very little compromise, I've managed to create a delicious, authentically oozy,
standard-sized kiev
for only 7pp/approx.280kcal
that will blow your socks off!

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You Will Need : (Per Kiev)

1 165g Chicken Breast
1 slice WeightWatchers White Danish Bread
1 egg white
(or 1 tablespoon 2 chicks egg white)
10g low fat spread 
(I used Tesco Olive Light. This is 1pp/35kcal for 10g. Please check pp/kcal if you use a different brand)
1 clove garlic
Dried Herbs
Black Pepper
Frylight Oil

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Start by weighing the low fat spread accurately into a small ramekin dish. If you are making more than one chicken Kiev, use a separate pot for each portion.


Crush the garlic into the pot. If you like this dish really garlicky, use one clove of garlic per person. For a milder flavour, half a clove is enough.


Add herbs and black pepper. Mix together thoroughly.


Make a small cut into the side of the chicken breast, only just wide enough to fill with the garlic mixture, but deep enough to reach the centre. Fill the hole with the mixture using a teaspoon, then push it as far into the middle of the breast as you can with your finger. 


Pop the bread into a food processor and blitz until you have fine breadcrumbs.


Prepare 2 bowls-one for the egg white and one for the breadcrumbs.


Close up the hole in the side of the chicken breast. Dip the chicken into the egg white, coating evenly.


Transfer the egg-coated chicken breast to the breadcrumbs, pressing them on to coat the breast generously and evenly. Put the prepared Kievs onto a plate and pop into the fridge for 20 minutes. This will ensure that the low fat spread chills so is less likely to leak out of the chicken when cooking.
While they are chilling, preheat the oven to 200 degrees centigrade.


After 20 minutes in the fridge, place on baking parchment, mist with Frylight oil and bake for 30 minutes until the breadcrumbs are beautifully golden.
They are delicious served like this with 0pp butternut squash chips (so you can drizzle them with the garlic butter!) and a fresh salad.
(Click HERE for how to make Butternut Squash chips).



Alternatively, serve with spaghetti and a simple tomato sauce which is equally delicious.


When you cut into the chicken Kiev, you should have a fabulously crispy coating, succulent, perfectly cooked white chicken with a garlicky, buttery-flavoured melted centre oozing with deliciousness.

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Mission accomplished!

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Gorgeous vegetarian version to follow shortly which are only 2pp each!


4 comments:

Bradders 26 January 2013 at 15:55

Bradders thinks that looks lovely! Can't wait to try it . What a great idea, Janey.

Janey 26 January 2013 at 15:58

Thanks Bradders-its a lovely easy one! Very yummy xx

Daniel Masson 2 February 2013 at 18:41

Hi can we do all these on slimming world and how mean sins are they.thankyou

Janey 3 February 2013 at 16:11

Hi Daniel, as I'm not familiar with the Slimming World plan, I've spoken to a friend who follows it...this is what she said about my chicken kiev recipe;

" Your chicken kiev I'm pleased to say is a good meal for Slimming World followers too.
The only ingredients which carry syns are the bread & the spread.
WW Danish white if from a 400g size loaf is 2.5 syns, if wholemeal bread could be used instead it can be part of a B Choice of the day which would make it free. (if not 2.5 syns is still low).
I'm not sure how much 10g of LF spread would be as but 1 level tsp is 1 syn and 1 level tbsp is 2.5 syns.
So the whole receipe could be as much as 5 syns or as little as 1 syn. Either way a good meal to have if they have it with veg or salad & potatoes are free on SW as long as cooked with fry light."
Hope this makes sense.
love Janey x

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