1 Syn - Fully loaded wedges

Name: 1 Syn - Fully loaded wedges
Prep time: 1 h
Total time: 1 h
Cuisine: European, British
Ingredients: 1kg floury potatoes, such as Maris Piper or King Edward, cut into wedges; Low-calorie cooking spray; 1 onion, finely chopped; 400g can chopped tomatoes; 1 tbsp Worcestershire sauce; 3 garlic cloves, crushed; 2 cooked skinless and boneless chicken breasts, shredded; 170g fat-free natural Greek yogurt; 20g fresh parsley, roughly chopped, reserving some to serve; 20g fresh Parmesan, coarsely grated; Mixed salad leaves, to serve

4 steps

Prep:1h

Dirty fries just got Food Optimised! Crispy spuds smothered in a tangy chicken-and-tomato topping – whatʼs not to love?! To make this dish gluten free, swap the Worcestershire sauce for Henderson’s Relish.

Updated at: Thu, 17 Aug 2023 04:52:21 GMT

Nutrition balance score

Great

Glycemic Index

High

Glycemic Load

High

Nutrition per serving

Calories397.5 kcal (20%)

Total Fat6.1 g (9%)

Carbs45 g (17%)

Sugars7.3 g (8%)

Protein40.4 g (81%)

Sodium338 mg (17%)

Fiber4.9 g (17%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1kgfloury potatoes

such as Maris Piper or King Edward, cut into wedges

low-calorie cooking spray

1onion

finely chopped

400gcan chopped tomatoes

1 Tbspworcestershire sauce

3garlic cloves

crushed

2skinless and boneless chicken breasts

cooked, shredded

170gfat-free natural Greek yogurt

20gfresh parsley

roughly chopped, reserving some to serve

20gParmesan

fresh, coarsely grated

mixed salad leaves

to serve

Instructions

Step 1

Preheat your oven to 200°C/fan 180°C/gas 6.

Step 2

Cook the wedges in a pan of boiling water for 4 minutes, then drain well. Spread out on a non-stick baking tray in a single layer and spray with low-calorie cooking spray. Season with a little salt and cook for 45 minutes, or until cooked through and golden, turning halfway.

Step 3

Meanwhile, put the onion, tomatoes, Worcestershire sauce and 2 crushed garlic cloves in a medium-size saucepan. Bring to a gentle simmer and cook for 20 minutes, stirring often. Stir the chicken into the sauce, season lightly and simmer until the chicken is piping hot.

Step 4

Mix the yogurt with the parsley and the remaining garlic, and set aside. Spoon the chicken mixture over the wedges, then top with the reserved parsley and evenly sprinkle over the Parmesan. Divide between 4 plates and serve with a quarter of the yogurt mixture per person and the salad.