SW recipe: Charred whole aubergines with tzatziki and giant couscous

EVERYDAY EASY
Serves 4
Free
.Vegetarian 
Ready in 1 hour

Ingredients

4 medium aubergines

Low-calorie cooking spray

1 red onion, sliced

2 courgettes, halved lengthways and finely sliced

Juice of 2 lemons

150g dried wholewheat or standard giant couscous

1 large cucumber

200g fat-free natural Greek-style yogurt

1 garlic clove, crushed

50g fresh mint, leaves roughly chopped, reserving some to serve

Seeds from 1 pomegranate (around 100g), reserving some to serve

25g fresh flat-leaf parsley, roughly chopped, reserving some to serve

Method

1 Preheat your barbecue until the coals are white-hot, or preheat your grill to high. Prick each aubergine a couple of times with a knife and spray with low-calorie cooking spray. Cook for 20-25 minutes, turning occasionally, until the skins are charred, the aubergines are collapsing and the flesh is completely tender.

2 Put the onion and courgettes in a large bowl with half the lemon juice and a pinch of salt. Stir to coat, then set aside for 20 minutes. Make up the couscous according to the pack instructions, then set aside.

3 To make the tzatziki, halve the cucumber lengthways, then drag a teaspoon down the middle to remove the seeds. Coarsely grate the cucumber halves, then place in a clean tea towel and squeeze hard over the sink to remove the excess water. Tip the cucumber into a mixing bowl. Add the yogurt, garlic and mint, and stir to combine. Add a dash of the remaining lemon juice to taste, season and set aside.

4 Drain the onion and courgettes, then add the couscous, pomegranate seeds, parsley, and remaining lemon juice and mint. Stir to combine and season to taste. Roughly slice open the aubergines, then top with the tzatziki and a twist of black pepper. Serve with the couscous, and scatter over the reserved mint, parsley and pomegranate seeds.

 

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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