SW recipe: Chicken and leek pasta

SUPER SIMPLE
Serves 4
Syns per serving ½
Ready in 25 minutes

Ingredients

Low-calorie cooking spray

2 small leeks, finely sliced

2-3 shallots, halved and finely sliced

2 courgettes, diced

1 garlic clove, crushed

220g cooked skinless and boneless chicken breast, shredded

200ml hot chicken stock, using ½ stock cube

100g plain quark

250g dried penne pasta

10g fresh Parmesan, grated

Pinch of cayenne pepper, to serve

Ingredients

1 Spray a large, lidded, non-stick frying pan with low-calorie cooking spray and place over a low heat. Add the leeks, shallots and courgettes, and season. Cover and cook for 10-12 minutes, stirring occasionally, until softened. Add the garlic and stir-fry for a further 2 minutes, uncovered.

2 Add the chicken and stock. Increase the heat and cook for 5 minutes until the chicken is piping hot and the stock has reduced by around two-thirds. Remove from the heat, stir through the quark and season with freshly ground black pepper.

3 Meanwhile, cook the pasta according to the pack instructions, then drain and return to the pan. Add the chicken mixture and stir well to combine. Divide between 4 bowls, top each with a quarter of the Parmesan, and sprinkle over the cayenne pepper 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.


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