SW recipe: Baked eggs with pepper, spinach & tomato

SUPER SIMPLE
Serves 4
V
Ready in about 40 minutes
Syns per serving: FREE

Ingredients:

400g new potatoes, thickly sliced
Frylight
1 onion, finely chopped
1 garlic clove, finely chopped
1 orange pepper, deseeded and cut into small pieces
400g can cannellini beans, drained and rinsed
400g can chopped tomatoes with herbs
300ml passata
1-2 tbsp vegetarian Worcestershire sauce
100g spinach
4 medium eggs
Fresh basil leaves, to serve

Method:

1 Boil the potatoes for 10 minutes, or until just tender. Drain well.

2 Meanwhile, spray a large, non-stick frying pan with Frylight and place over a medium-high heat. Add the onion, garlic and pepper and stir-fry for 5 minutes, or until softened.

3 Stir in the potatoes and beans, then add the tomatoes, passata and Worcestershire sauce to taste. Season and simmer gently for 10-12 minutes, or until thickened.

4 Stir through the spinach and allow to wilt. Make 4 shallow indents in the mixture and crack an egg into each one. Cover and cook gently, or place under a medium-high grill for 5 minutes, or until the eggs are set to your liking. Add a twist of black pepper and scatter with basil leaves to serve.

 

 

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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