Ready in about 1 hour
Syns per serving: 2
Low-calorie cooking spray
1 onion, finely chopped
2 leeks, thinly sliced
1 garlic clove, crushed
200g Savoy cabbage, shredded
350ml skimmed milk
250ml chicken stock
2 level tbsp cornflour
1 tsp mustard powder
130g lean ham, visible fat removed, roughly chopped
Juice of ½ lemon
20g fresh flat-leaf parsley, leaves picked and roughly chopped
400g floury potatoes, such as Maris Piper or King Edward, peeled and grated
350g broccoli, to serve
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 and leeks, and fry for 5 minutes. Then add the garlic and cabbage and cook for 1-2 minutes. Pour in the milk and stock, bring to a simmer, season and cook for 2-3 minutes.
2 Meanwhile, mix together the cornflour, mustard powder and 3 tbsp water to make a smooth paste. Stir into the cabbage mixture and let the sauce start to thicken over a medium heat for about 5 minutes. Once the sauce has come to the boil and coats the back of a spoon, stir in the ham, lemon juice and parsley, and turn off the heat.
3 Put the grated potato onto kitchen paper and squeeze out as much liquid as possible. Pour the ham mixture into a 1-litre ovenproof dish and top with the potatoes. Spray with low-calorie cooking spray and bake for 25-30 minutes, or until golden and bubbling.
4 Remove from the oven and leave to stand for 5 minutes. Meanwhile, boil the broccoli for 5-6 minutes, or until tender, then drain. Divide the pie between 4 plates and serve with the broccoli.
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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