Ready in 40 minutes
Low-calorie cooking spray
1 large onion, finely chopped
2 garlic cloves, crushed
300g dried risotto rice
200g thin-stemmed broccoli, cut into 3cm lengths
200g runner beans, cut into 3cm lengths
70g frozen peas
Zest and juice of 1 unwaxed lemon, plus 1 cut into wedges to serve
1 litre hot chicken stock
1 pack raw peeled king prawns (around 200g)
100g baby spinach
1 Preheat your oven to 200°C/fan 180°C/gas 6. Spray a flameproof casserole dish with low-calorie cooking spray and place over a medium heat. Add the onion and cook for 8 minutes, stirring frequently, until softened. Tip in the garlic and cook for 1 minute. Pour the rice into the pan and cook for a further 1-2 minutes, stirring, until the rice becomes translucent.
2 Add the broccoli, runner beans, peas and lemon zest. Stir in 800ml stock and bring to a simmer. Cover and cook in the oven for 15 minutes.
3 Stir through the prawns and spinach. Pour over the remaining stock and return to the oven for 5 minutes, or until the prawns are cooked through. Leave to rest for 2 minutes, then drizzle over the lemon juice. Season with freshly ground black pepper and serve with the lemon wedges for squeezing over.
Helping you to get motivated
When you join Slimming World, you’ll become a member of a large supportive community of people in a similar situation to you, with a wealth of advice and tips on recipe ideas, meal planning and motivation whenever you need it.
You’ll also be assigned your own highly-trained consultant — a former member who can help you to set your own weight-loss and fitness goals. Members agree that this support is often key to their success.
You can choose between joining your local group or online.
If you’d like to join a group, please contact your local Consultant to find out how your group is running safely in line with local and national guidance.
All offer full details of how Slimming World’s Food Optimising programme works.
There is a huge list of Free Food to choose from, which doesn’t need to be weighed, calorie counted or measured.
You can also snack on these to satisfy your hunger in between meals.
In addition, you are encouraged to eat measured quantities of certain foods, known as ‘Healthy Extras’ that provide nutrients essential for a healthy, balanced diet.
These include milk and cheese (for calcium) and cereals and wholemeal bread (for fibre and minerals).
And so you never feel deprived you can enjoy limited amounts of treats which are higher-calorie, less filling foods that include chocolate, crisps and alcohol.
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