Let’s talk BBQ sauce. Now there are lots of jars out there but the syn values are fairly high. Once portioned out the syns are not so bad and are okay if you are in a hurry or just don’t want to cook from scratch. You also have the Crucials BBQ sauce which you can buy in the likes of B&M, The Range, Poundland etc but again they hold a syn value, only a small syn value for this tho but I like a good drowning of sauce and have left overs for dipping during the week.
Now I have tried a few recipes for BBQ sauce and none have quite been right, so after lots of experiments I have finally perfected it for our tastes. And guess what?… It’s syn free!! Yep you heard that right. It makes a decent amount which can be used in meals or like us for dipping. It lasts in the fridge in an airtight kilner jar for a week (we have had it longer than a week and still been fine but use your own judgement).
Please note that Slimming World advise synning sweetener at 0.5 syn per tablespoon however because this recipe isn’t intended to eat the whole lot the sweetener is not synned in this recipe, however if you find you are eating it all in one day (think you might feel sick if you did) then you would need to syn it as per the guidelines SW provide.
Some recommended items from our kitchen for making this dish…
- A decent set of knives for chopping, with a knife sharpener which is always handy.
- Double sided dry and liquid measuring spoons for times when you need to measure both liquid and dry ingredients.
- Garlic crusher, we have had this one for a good while, easy to clean and can crush multiple cloves at once saving time.
- A big time saver for chopping veg with a veg chopper, from onions to carrots this is a god send to chop quickly.
- Love these little dishes, they are a great size for baked oats and can be used for so much more too. They are well used in this house.
**NOTE: just a quick note about the seasoning we use in this dish, we have used a spice kit available from SpiceNTice which have all the spices you need all included in one kit so we don’t need to rummage through the spice cupboard for lots of different ones. Their spice kits and rubs are all Slimming Club friendly (Slimming World, Weight Watchers, Calorie counting etc). For 20% off your order you can use our code HICKMAN at the checkout.
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- 2 chicken breasts
- 2 slices bacon, fat removed
- 40g low fat cheese – half HexA or 3 syns per person
- 500g passata
- 1 small onion, finely diced
- 2 cloves garlic, crushed
- 5 tablespoons Worcestershire sauce
- 1½ tablespoons balsamic vinegar
- 1 tablespoon SpiceNTice barbeque rub – 1.5 syns
- 2 – 3 tablespoons sweetener
- 2 teaspoons dark soy sauce
- Pre-heat the oven 200°C
- Wrap the bacon around the chicken breasts and place in an oven proof dish, bake for 20 minutes.
- Meanwhile make the BBQ sauce.
- Sweat the onion in a saucepan with a little water until translucent, don’t let them go brown and burn you want them soft hence adding water.
- Add all the other ingredients and bring to a boil, let simmer while the chicken continues to cook.
- Take the chicken out the oven and drain any liquid and check the juices from the chicken are running clear.
- You can either blitz your sauce at this point or leave it chunky like we do, either way add some of the sauce over the chicken and add 20g cheese over each piece of chicken.
- Put back in the oven for a few minutes until cheese is melted and golden on top.
The remaining BBQ sauce can be stored in a kilner jar in the fridge for up to a week, we have had it longer than that but we would advise you check before eating.