Syns per serving: FREE
1 large onion, halved and thinly sliced
2 large garlic cloves, crushed
½ tsp dried chilli flakes
1 medium-hot green chilli, deseeded and chopped
1 tbsp smoked paprika
3 tbsp water
650g floury potatoes such as King Edward, peeled and cut into small chunks
1.2 litres boiling vegetable stock
400g curly kale, roughly chopped
400g can cannellini or haricot beans, drained and rinsed
Put the onion, garlic, chilli flakes, green chilli, paprika and 3 tbsp water in a large non-stick saucepan over a low heat. Cover and cook for 10 minutes or until the onion is soft.
Uncover the pan, add the potatoes, stock, season and simmer for 10 minutes or until the potatoes are almost soft.
Stir in the kale and bring back to the boil over a high heat. Cover, reduce the heat to low and simmer for 10 minutes or until the kale is tender. Stir in the beans, and serve straight away.
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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