EVERYDAY EASY
Serves 4
Ready in about 40 minutes
Syns per serving: FREE

Ingredients

Low-calorie cooking spray

1 onion, finely sliced

250g dried long-grain rice

1 chicken or vegetable stock pot

200g thin-stemmed broccoli, roughly chopped

200g frozen peas

4 x 200g skinless and boneless cod fillets

200g cherry tomatoes, halved

Juice of 1 lemon

For the parsley sauce:

1 tsp mustard powder

300g fat-free natural fromage frais

30g fresh flat-leaf parsley, leaves picked and finely chopped

Method

1 Spray a large, deep, non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Stir-fry the onion for 5 minutes. Add a splash of water and the rice, season and stir-fry for a few more minutes. Add the stock pot and 800ml boiling water, and simmer for 8 minutes.

2 Add the broccoli and simmer for a further 3 minutes. Stir in the peas and cook over a low heat for 2 minutes, or until the rice is tender and all the liquid has been absorbed.

3 Meanwhile, preheat your grill to medium-high. Put the fish on a foil-lined grill pan with the tomatoes and pour the lemon juice over the cod. Grill for 8-10 minutes, turning halfway, or until the fish is cooked through.

4 Put the mustard powder and fromage frais in a small saucepan. Heat very gently for a few minutes, stirring (don’t let the sauce bubble, or it will split). Stir in most of the parsley, then transfer to a pouring jug. Divide the vegetable rice between 4 plates, followed by the cod and tomatoes. Top with the parsley sauce and a twist of black pepper to serve.

 

Helping you to get motivated 

When you join Slimming World, you’ll become a member of a large supportive community of people in a similar situation to you, with a wealth of advice and tips on recipe ideas, meal planning and motivation whenever you need it.

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There is a huge list of Free Food to choose from, which doesn’t need to be weighed, calorie counted or measured.

You can also snack on these to satisfy your hunger in between meals.

In addition, you are encouraged to eat measured quantities of certain foods, known as ‘Healthy Extras’ that provide nutrients essential for a healthy, balanced diet.

These include milk and cheese (for calcium) and cereals and wholemeal bread (for fibre and minerals).

And so you never feel deprived you can enjoy limited amounts of treats which are higher-calorie, less filling foods that include chocolate, crisps and alcohol.