Ready in about 20 minutes
Syns per serving: FREE
250g dried egg noodles
Low-calorie cooking spray
400g lean beef steak, visible fat removed, thinly sliced
2 garlic cloves, sliced
1 thumb-size red chilli, sliced
200g thin-stemmed broccoli, roughly chopped
1 yellow pepper, deseeded and sliced
150g sugar snap peas
6 spring onions, sliced into short lengths, plus 2 sliced to serve
For the sauce:
3 tbsp soy sauce
3 tbsp fish sauce
4 tbsp oyster sauce
1 tbsp lime juice
1 Cook the noodles according to the pack instructions. Drain, rinse under cold water and leave in the sieve. Mix the sauce ingredients and set aside.
2 Spray a large, non-stick wok or frying pan with low-calorie cooking spray and place over a medium-high heat. Stir-fry the beef until browned all over, then remove from the pan. Spray the pan with a little more cooking spray, then add the garlic and chilli, and stir-fry for 1 minute. Remove from the pan and add to the beef.
3 Add the broccoli, pepper and sugar snap peas to the pan and stir-fry for 1 minute. Return the beef to the pan with the spring onion lengths and noodles. Add the sauce and stir-fry until it’s sticky and everything is hot. Serve topped with the sliced spring onions and a twist of black pepper.
Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.
Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.
Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).
Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.
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