Syns per serving ½
Ready in 1 hour
Low-calorie cooking spray
1 onion, finely chopped
250g chestnut mushrooms, halved
1 large leek, finely sliced
2 garlic cloves, crushed
1½ tsp mustard powder
1 level tbsp cornflour
4 skinless and boneless chicken breasts, cut into 2cm chunks
300ml chicken stock
25g fresh flat-leaf parsley, leaves picked and roughly chopped
1kg floury potatoes, such as Maris Piper or King Edward
3 large egg yolks
1 large head of broccoli, cut into florets
1 Preheat your oven to 200°C/fan 180°C/gas 6. Spray a large, deep, non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the onion, mushrooms and leek, and gently fry for 10 minutes, or until starting to soften. Add the garlic and mustard powder with a splash of water, season and fry for a further minute.
2 Stir in the cornflour, chicken and stock. Simmer gently for 5 minutes until the sauce has thickened, then stir through the parsley and transfer to a baking dish.
3 Peel and grate the potatoes. Discard the peel and put the grated potato in a clean tea towel. Gather up the sides, then squeeze to get rid of as much liquid as possible. Tip into a mixing bowl with the egg yolks, season and mix well. Spoon over the top of the chicken, then bake for 30 minutes until the chicken is cooked through, and the top is crisp and golden.
4 Meanwhile, boil the broccoli for 3-4 minutes, then drain. Divide the bake and broccoli between 4 plates, top with a twist of black pepper and 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.