Ready in about 30 minutes
Syns per serving: ½
Juice of 1 large lemon
300ml chicken stock
2 tbsp light soy sauce
4 skinless and boneless chicken breasts, cut into bite-size cubes
1 level tbsp cornflour
Low-calorie cooking spray
3 carrots, peeled, halved lengthways and thinly sliced diagonally
1 red chilli, finely chopped
200g sugar snap peas
Spring onion and red chilli slivers, to serve
2 Spray a wide, non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Fry the chicken until it’s sealed and starts to crisp up around the edges. Add the carrots and chilli and stir-fry for 1 minute.
3 Pour in the stock mixture and bring to a simmer. Add the sugar snap peas and bubble everything for 5 minutes, or until the chicken is cooked through and the vegetables are tender. Divide between 4 plates or bowls and scatter over the spring onion and red chilli slivers to serve.
To make spring onion and red chilli slivers, very thinly slice them into long strips, then place in a bowl of cold water to curl until ready to use.
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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