SW recipe: Chunky fish soup

EVERYDAY EASY
Serves 4
Ready in about 20 minutes
Syns per serving: FREE

Ingredients

2 garlic cloves, crushed

1 red onion, finely chopped

2 tbsp red wine vinegar

2 level tsp sweetener

400ml fish stock

400g can chopped tomatoes with herbs

2 bay leaves

300g fresh mussels, scrubbed

300g skinless and boneless firm white fish fillets, cut into bite-size chunks

200g prepared squid rings

250g raw peeled tiger prawns

Chopped fresh flat-leaf parsley, to serve

Lemon wedges, to serve

Method

1 Put the garlic, onion, vinegar and sweetener into a large, lidded saucepan. Mix well and heat gently for 2-3 minutes. Add the stock, tomatoes and bay leaves, bring to the boil, cover and simmer for 5-6 minutes.

2 Clean the mussels thoroughly under cold running water, removing any beards and discarding any mussels that are damaged, or are open but don’t close when tapped. Add them to the pan with the fish and cook for 3-4 minutes.

3 Stir in the squid and prawns and continue to cook, covered, for 2-3 minutes, or until the squid is white and the prawns have turned pink and are cooked through.

4 Remove the pan from the heat, discarding the bay leaves and any mussels that remain closed. Season to taste, sprinkle with parsley and serve with lemon wedges for squeezing over.

 

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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