Serves 4
INGREDIENTS
Minced beef
1 medium onion, diced
2 garlic cloves, minced
1/2 teaspoon cinnamon
1 tin of Passata
4 tablespoons flour
Small amount of low fat margarine (2 syns in whole dish)
1 cup of skimmed milk (4 syns in whole dish)
12 ounces penne pasta
2 eggs, lightly beaten
112g of parmesam cheese. (HE when divided into 4 portions)
METHOD
1 Preheat oven to 350 degrees.
2 Cook pasta and drain.
3 While pasta is cooking, brown mince meat, add onion and garlic and cook until soft.
4 Mix in cinnamon and passata.
5 In a saucepan, melt margarine, whisk in flour and cook 1 minute, whisk in milk and simmer 20 minutes.
6 Add beaten eggs and 56g parmesan to white sauce.
7Spray frylight in an oven dish, add half pasta, top with meat mixture, add the rest of the pasta.
8 Pour white sauce over the top.
9 Sprinkle with remaining parmesan cheese.
10 Bake 60 minutes.
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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