Chicken with Pepper Sauce

Difficulty | Serves 6 | Book 2

Healthy low fat chicken with pepper sauce recipe by Annette Sym

1 tablespoon dried medley peppercorn mix
½ cup onion finely chopped
cooking spray
2 teaspoons salt-reduced chicken stock powder
2 tablespoons brandy
¼ cup red wine
3 tablespoons cornflour
½ cup water
1 x 340ml can evaporated light milk
35ml skim milk
6 x 150g skinless chicken breasts

Per serve
Kilojoules1072 (cals 256)
GI RatingLow


  1. Crush peppercorns using a rolling pin or meat mallet.
  2. Sauté onion and crushed peppercorns in a non-stick saucepan that has been generously coated with cooking spray, stirring continuously for 2 minutes.
  3. Add chicken stock powder, brandy, red wine and bring to boil.
  4. Combine cornflour with water, add to pot and bring to boil. Pour in both milks, stir ingredients together well, pepper to taste. Once boiled take off heat as evaporated milk can separate when over boiled.
  5. Cook chicken breasts by grilling, dry bake, BBQ or pan fry in a non-stick frypan that has been coated with cooking spray. Spoon pepper sauce over chicken and serve.

Sauce suitable to be frozen for 2-3 weeks.

Dietitian's tip

This creamy sauce is surprisingly low in fat due to Annette’s clever use of evaporated skim milk. People with diabetes who are interested in weight loss will find this recipe delicious.

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