Rich, spicy and comforting — the perfect stir-fry for those cooler spring nights
READY IN ABOUT 20 MINUTES
Low-calorie cooking spray (1 cal per spray)
250g extra-lean minced beef
1 tsp Chinese five-spice powder
2 garlic cloves, thinly sliced
25g fresh root ginger, peeled and cut into fine matchsticks
2 pak choi, leaves separated and white parts cut into thick slices
10 spring onions, diagonally sliced
1 red pepper, deseeded and sliced
200g tenderstem broccoli, halved
200g dried soba noodles
3 tbsp dark soy sauce, plus extra to serve
1 Place a large frying pan or wok sprayed with low-calorie cooking spray over a medium-high heat. Add the beef and stir-fry for 2 minutes. Sprinkle over the five-spice powder and mix well.
2 Add the garlic, ginger, sliced pak choi (keep the leaves aside). spring onions, red pepper and broccoli and stir-fry for a further 1 minute. Pour over 150m1 cold water, cover and steam for 3-4 minutes.
3 Meanwhile, boil the noodles for 5-6 minutes, or according to the packet instructions, until tender, then drain.
4 Add the pak choi leaves, the dark soy sauce and noodles to the pan or wok and heat until the noodles are hot and the leaves have wilted. Serve with extra soy sauce.
Syns per serving: Extra Easy FREE
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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