Ready in 3 hours
Low-calorie cooking spray
2 onions, finely sliced
2 leeks, finely sliced
200g button mushrooms
4 carrots, sliced into 1cm-thick pieces
2 garlic cloves, crushed
500g lean braising steak, visible fat removed, diced
800ml beef stock
2 tbsp red wine vinegar
2 tsp Marmite, or other yeast extract
2 sprigs of fresh rosemary
1 sweetheart cabbage, shredded
For the mash:
1 large celeriac (about 800g)
1 vegetable stock cube
400g can butter beans, drained and rinsed
1 garlic clove, crushed
2 tbsp fat-free natural Greek yogurt
1 egg yolk*
1 Spray a large, deep, flameproof casserole dish with low-calorie cooking spray and place over a medium-low heat. Add the onions and leeks. Fry for 5 minutes, then add a splash of water. Add the mushrooms and carrots, and fry for 5 minutes, stirring frequently.
2 Stir in the garlic and beef. Season, then add the stock, vinegar, Marmite or other yeast extract, and rosemary. Bring to the boil, then reduce the heat and gently simmer for 2 hours 30 minutes until the beef is really tender, stirring occasionally.
3 When the stew has 20 minutes to go, put the celeriac in a large saucepan and cover with boiling water. Add the stock cube and simmer over a medium-high heat for 20 minutes until tender. Drain, then return to the pan with the butter beans, garlic and yogurt. Mash until well combined, then season and beat in the egg yolk. Steam or boil the cabbage for 2-3 minutes, then drain if boiling. Serve the stew with the mash and cabbage.
*Pregnant women, the elderly, babies and toddlers are advised to choose eggs showing the British Lion stamp if eating raw or partially cooked eggs
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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