3 Syns per serving
½ butternut squash, peeled, deseeded and cut into chunks
2 garlic cloves, unpeeled
1 cauliflower, broken into florets
low-calorie cooking spray
1 tbsp fresh thyme leaves
½ tsp Cajun seasoning
200g dried (400g when cooked) macaroni or other small pasta shapes
1 large lean gammon steak, visible fat removed
150ml boiling vegetable stock
8 spring onions, thinly sliced
400g fat-free natural fromage frais
1 tsp mustard powder
80g reduced-fat Cheddar, grated
2 eggs, lightly beaten
Preheat the oven to 200°C/fan 180°C/gas 6.
Arrange the squash, garlic and cauliflower in a single layer on a non-stick baking tray and spray with low-calorie cooking spray. Sprinkle over the thyme and Cajun seasoning and roast for 30 minutes or until softened and beginning to brown.
Spray a non-stick frying pan with low-calorie cooking spray and place over a high heat. Fry the gammon for 3-4 minutes then set aside.
Meanwhile, cook the pasta according to the pack instructions then drain and set aside.
Increase the oven temperature to 220°C/fan 200°C/gas 7 and spray a large non-stick ovenproof dish with low-calorie cooking spray. Pick out and set aside the garlic cloves then tip the roasted vegetables and pasta into the ovenproof dish and toss together. Pour over the stock and sprinkle over the spring onions and cooked, diced gammon.
Peel the cooked garlic and mash with a fork. Add the mustard powder, fromage frais, reduced fat cheese and
eggs. Season and whisk well. Pour the mixture all over the
roasted vegetables and pasta. Bake for 20-25 minutes or until golden.
Serve hot with a crisp green salad.
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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