Ready in 50 minutes
1kg floury potatoes, such as Maris Piper or King Edward, cut into thick chips
Low-calorie cooking spray
500g cherry tomatoes
1 large red pepper, deseeded and chopped into bite-size chunks
1 large red onion, cut into small wedges
4 x 150-200g gammon steaks, visible fat removed
4 large eggs
400g frozen garden peas
1 Preheat your oven to 200°C/fan 180°C/gas 6. Spread the chips on a large, non-stick baking tray in a single layer, spray with low-calorie cooking spray and season. Bake for 40 minutes, or until golden, turning halfway.
2 Thread the tomatoes, pepper and onion onto skewers (if wooden, soak in water first), and place in a shallow, non-stick baking tin. Spray with low-calorie cooking spray and bake on the shelf below the chips for 15 minutes, or until the tomatoes start to blister.
3 Heat a large, non-stick frying pan over a medium-high heat. Fry the gammon steaks, 2 at a time, for 2 minutes on each side, or until cooked through. Transfer to a plate and cover with foil to keep warm until ready to serve. Allow the pan to cool, then wipe clean with kitchen paper. Spray with low-calorie cooking spray, then fry the eggs to your liking.
4 Boil the peas for 2-3 minutes and drain. Divide the chips, skewers, gammon steaks and peas between 4 plates. Top each steak with a fried egg and a twist of black 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.