You will need: –
1kg of 5% mince
1 tub of Passata
1 tin of chopped tomatoes
1 large chopped onion
Chopped Mushrooms and Spinach
Garlic
Oregano
Beef Stock melt
Lasagne Sheets
For the White Sauce:-
2 Eggs
1 large carton of plain Greek fat free yoghurt
Method:-
1 Switch on your slow cooker on low to pre-heat
2Make up your white sauce – 2 eggs and a carton of fat free plain Greek yoghurt whisked – set aside
3Brown off your mince in a frying pan and add a beef stock melt
4Transfer the browned off mince into a bowl and add your chopped toms, passata, onion, mushrooms and Spinach and mix together adding garlic granules for extra flavour
5Transfer 1/3 of the mix into the bottom of the Slow cooker, add a layer of pasta sheets (some will need breaking up) and smooth on 1/3 of the white sauce
6Repeat the above process 2 more times – so you have 3 layers – your last layer at the top will be your white sauce. Sprinkle on some oregano if you want ?
7 Cook on low for 6-8 hours or Medium for 4-6 hours or high for 3-4 hours
8Once cooked, leave for 45 mins, as it will set better and soak up any water from the veg
9Portion up into tupperware and freeze once cooled
10Heat back up in the microwave when you fancy some and pop on some cheese for the last 2 mins of heating up
Fill up on free food
All of our meals are based on Slimming World free foods: nutritious, everyday foods that satiate you for fewer calories, which means they’re great for weight loss. Free foods include lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, vegetables and more. And you can eat these foods freely, making them ideal for satisfying the biggest appetites. Some free foods have the added bonus of being Speed Foods: super low-calorie fruits and vegetables that are great for weight loss. For best results, always use Speed Food first between meals and include at least a third of a serving of Speed Food at each meal when it makes sense.
Add healthy supplements
To ensure a good balance of nutrients, consume two measured servings of milk or cheese every day – your ‘a’ Extra Healthy options. Options: 350ml skim milk or 250ml semi-skim milk; 40g reduced-fat hard cheese or 30g whole cheese; 50g mozzarella (from cow’s milk); 45g feta cheese or 35g Danish blue cheese, which can be consumed as part of a lunch or snack. Also eat a serving of wholemeal bread or cereal for breakfast every day – your ‘b’ healthy eating option. To make it easy, we’ve included your option b, Healthy Supplement, in your menu plan for each day.
Choose your symptoms
Foods and drinks that pose a risk to your weight loss, those that are high in fat or sugar, and alcohol can be consumed as a carefully calculated sin. We recommend that you plan between 5 and 15 syn in your day (see the bottom of the next page for some ideas).
Make simple changes
Choose lean meat and remove visible fat to protect against weight loss: cut white bits off bacon and skin off poultry. Use a low-fat cooking spray instead of fat or oil, replace sugar with sweetener and cream and crème fraîche with non-fat yoghurt or fresh cheese.
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