Serves 4
Ingredients
1 Pack Schwartz creamy mild peppercorn sauce (4.5 syn)
1 Knorr herb stockpot
1 Chilli, deseeded & finely chopped (s)
1tsp paprika
1tbsp Carrs sauce flour (3.5syn)
1tbsp Worcester sauce
2 Onions, finely chopped (s)
2 Garlic cloves, finely chopped (s)
2tbsp Red wine vinegar
200g Mushrooms, quartered (s)
300mL Knorr dark beef stockpot+ water
300mL skimmed milk (<1Hea/4=<0.25 Hea)
300g Cooked rice
454g/1lb extra lean casserole steak (p)
Cupful of frozen peas (p) (f)
Method
Place the beef in a freezer for 30-45 mins then remove & slice thinly, place in a frying pan & add the flour, coat all sides of the beef then on a high heat, brown the beef, remove & set aside.
Deglaze the pan by turning the heat up, add the vinegar and scrape the pan until the base is clean, reduce the heat & add the onion, chilli, garlic, herb stockpot, mushrooms & paprika, cook until the onions are soft.
Make up the peppercorn sauce with the milk, set aside.
Add the beef, Worcester sauce & beef stock & peppercorn sauce, season to taste, bring to the boil then reduce to a simmer for 30 mins until the beef is cooked and the stock has thickened, or, pre-heat a slow cooker, add contents of the pan to the cooker, set to low and leave for several hours.
5 mins before serving add the peas.
Serve with the rice, cooked as per instructions on the packet.
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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