Syns per serving 6
Deduct 6 Syns if using the reduced-fat Cheddar as a Healthy Extra
Ready in 1 hour
Low-calorie cooking spray
200g frozen chopped onions, or 1 fresh onion, chopped
2 garlic cloves, crushed
1 tsp dried oregano
2 tbsp tomato puree
1 tbsp balsamic vinegar
400g can cannellini beans, drained and rinsed
400g dried penne, or other short pasta
200g frozen broccoli
150g frozen spinach
20g fresh basil leaves, roughly torn
160g reduced-fat Cheddar, grated
1 Preheat your oven to 200°C/fan 180°C/gas 6. Spray a large, lidded, non-stick saucepan with low-calorie cooking spray and place over a medium-low heat. Add the onion, cover and cook for 8-10 minutes, stirring occasionally, until softened.
2 Add the garlic and oregano, and cook for 1 minute, or until fragrant. Add the tomato purée, cook for 1 minute, then add the passata, 350ml water and the vinegar. Bring to the boil, reduce the heat and simmer gently for 10-12 minutes, or until the sauce is slightly reduced and thickened. Stir in the beans and remove from the heat.
3 Cook the pasta according to the pack instructions. After 5 minutes, add the broccoli and spinach, and cook for a further 3 minutes. Drain, stir into the sauce and season.
4 Transfer the pasta mixture to a large baking dish. Top with the basil, then evenly scatter over the cheese. Bake for 15-20 minutes, or until bubbling and golden. Divide between 4 plates to serve.
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.