INGREDIENTS
200g Plain Fat Free Cottage Cheese
4 Eggs
1 200g Tin Of Lean Ham
80g Mature Low Fat Light Cheddar Cheese (2 x HEX A or 12 Syns)
1/2 An Onion
200g Broccoli Stalks
3 Tsp Tinned Sweetcorn
Salt & Pepper
Frylight or Similar
METHOD
Preheat oven to 180c/Gas Mark 4/170c Fan Assisted
Spritz dish with a little Frylight to avoid sticking.
Chop the broccoli into tiny sections and add to the dish.
Finely dice the onion and add to the dish.
Slice the ham into thin chunks and add to the dish.
Add the sweet corn and then place into the oven for 3 to 4 minutes.
Meanwhile add the cottage cheese, eggs and 30g of the cheese grated to a blender. Season with Salt & Pepper and then blend until completely smooth.
Remove the dish from the oven and top with the remaining cheese grated.
Pour over the cottage cheese/egg mixture ensuring everything is covered.
Place into the oven for 40 – 45 Minutes checking regularly.
Peirce with a sharp knife and push down onto the mixture.. if any liquid comes out if needs further time in the oven.
Allow to cool for 10 – 20 minutes before devouring.
SERVINGS: 3 – 4
SYNS: ZERO (or 12 Syns for whole Quiche if not using Healthy Extra)
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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