Serves 2
Ingredients
1 Broccoli Head , cut into florets (s)
1 Cup of frozen peas (p) (f)
1 tbsp. Tomato puree (s)
2 Spicy Chicken breasts (*Bobs) (p)
2 Potatoes cut into quarters
2 Onions, cut in half (s)
2 Carrots cut into 5cm pieces (s)
50g Snap peas (s)
100mL Chicken stock
* Option
100g Red cabbage (s)
100g Butternut squash (s)
Method
Part cook the potatoes for 5 mins, remove then drain, return to the pan then add any seasoning of your choice, shake to distribute evenly.
On a flat tray, sprayed with frylight, lay out the potatoes, carrots & onions. Place in a pre-heated oven at 180C for 30mins or until the potatoes are browned.
Place the chicken in a shallow oven-proof and place in the oven.
In a saucepan, cook the broccoli & peas for 5 mins, drain, cover & set aside.
Heat a saucepan of chicken stock, add 1tbsp tomato puree to thicken, reduce the heat and cook until it thickens.
Plate 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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