Guilt free Salt and chilli chicken

  • Yield : 2
  • Servings : 2
  • Prep Time : 20m
  • Cook Time : 40m
  • Ready In : 60m

Guilt free Salt and chilli chicken. This is so easy to make and dare I say it better than you local Chinese.
This is Syn free without the smash but is used as a crumb it must be accounted for.


  • 2 chicken breasts sliced
  • 2 eggs
  • 1 or 2 chilli's depending on how spicy you like yours
  • 1 large onion
  • 1 green pepper
  • Crushed clove of garlic
  • 1 teaspoon of grinded coarse sea salt
  • 1 sachet of dry Smash (powdered/dried potato mix )
  • Light soya sauce
  • Chilli powder if you wish
  • Fry light


Step 1

For the coating: Pour the potato mix onto a plate add 1 teaspoon of salt and mixed together.

Step 2

Take your strips of chicken and dip in a bowl of beaten eggs, then roll in the smash dry potato mixture – repeat until all the chicken is coated.

Step 3

I placed the chicken on baking paper on a tray (baking paper isn't necessary ). Cook the chicken at 200° for about 20 minutes or until the chicken is cooked through .

Step 4

When the chicken is nearly cooked stir fry your chopped pepper , onion , chilli and garlic in fry lite cooking spray I added a splash or 2 of soya sauce to add an extra yummy flavor . Don't over cook you're veg let them a little crunchy .

Step 5

When the chicken is ready, add it to the pan with your veg mix together . Serve with rice or noodles and enjoy the guilt free taste. :)

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Recipe Comments

  1. posted by Christina Rodgers Browne on 25/10/2016

    Is there any alternative to the smash??

    • posted by Fresh on 19/09/2017

      Any instant mash potato really.

  2. posted by Sarah on 01/04/2017


  3. posted by Amanda on 14/06/2017

    Have done this recipe a couple of times to make sure I got it right. We love it very simple and quick thank you

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