I have stated that each portion is equivalent to 2 Syns and that is because I choose to use olive oil to fry the onions and peppers. I just find it easier than trying to use the low calorie spray. I do use it for browning the chicken though.
If you have more success with the Fry Light oil then you could leave out the olive oil and use the low cal spray and the chicken chilli would be completely Syn free.
Ingredients
Fry Light Cooking Spray
1kg skinless and boneless chicken thighs
2 tblsp olive oil
1 onion, thinly sliced
2 red peppers, sliced
2 garlic cloves, finely chopped
1 tblsp tomato puree
400g can chickpeas, drained
400g can chopped tomatoes
300ml chicken stock
3 red chillies, deseeded and finely chopped
1 tsp Tabasco sauce
100g baby spinach
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