A LITTLE EFFORT
Serves 4 Ready in about 50 minutes
6-7 spring onions, thinly sliced
400g lean beef mince (5% fat or less)
2 tsp finely chopped fresh flat-leaf parsley
4 back bacon rashers, visible fat removed
4 x 60g wholemeal rolls, split and toasted
For the relish:
Low-calorie cooking spray
1 onion, roughly chopped
1 tsp mild chilli powder
4 tbsp balsamic vinegar
1 tbsp Worcestershire sauce
1/2 tsp mustard powder
1 Put the spring onions in a bowl with the beef and parsley, and season. Combine the mixture with your hands and shape into 4 burgers. Cover and leave to chill for 30 minutes.
2 Meanwhile, to make the relish, spray a non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Cook the onion and chilli powder for 5 minutes, stirring, until softened. Stir in the remaining relish ingredients. Bring to the boil and simmer for 10 minutes until thickened. Season well and set aside.
3 Preheat your grill to medium-high. Grill the burgers for 6-7 minutes on each side, or until cooked through, adding the bacon to the grill for the last 5 minutes of cooking time.
4 Fill each roll with the lettuce, bacon, burger and relish, then serve.
Syns per serving: FREE* *Add 6 Syns if not using the wholemeal roll os a Healthy Extra
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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