Ready in about 1 hour, plus marinating
Syns per serving: FREE
200g fat-free natural Greek-style yogurt
1 tbsp madras curry powder (or choose a mild or medium curry powder, depending on your taste)
1 tsp turmeric
4 garlic cloves, finely grated
Zest and juice of ½ unwaxed lemon
1kg butterflied lean lamb leg, visible fat removed (see note)
200g dried basmati rice, cooked according to pack instructions, to serve
For the salad:
4 tomatoes, sliced into thin wedges
1 red onion, halved and thinly sliced
2 large little gem lettuces, shredded
1 cucumber, deseeded and thinly sliced
1 level tbsp mint sauce
Juice of 1 lemon
For the fresh mango chutney:
1 large mango, peeled, stoned and diced
1 red chilli, deseeded and finely chopped
1 tbsp white wine vinegar
1 tsp nigella seeds
¼ tsp curry powder
1 tsp finely grated fresh root ginger
2 tbsp finely chopped fresh coriander
1 Put the yogurt, curry powder, turmeric, garlic, and lemon zest and juice in a bowl. Season and mix together. Add the lamb and toss to coat. Leave to marinate in the fridge for 2 hours, or overnight if you can. About 1 hour before you’re ready to eat, remove the lamb from the fridge and allow to come to room temperature.
2 Preheat your oven to 200°C/fan 180°C/gas 6. Transfer the lamb to a large, non-stick roasting tin, cover with foil and roast for 30 minutes (or for 40 minutes if you prefer your lamb well done).
3 Toss together all the salad ingredients in a bowl and season. In a separate bowl, mix together the chutney ingredients and season.
4 Preheat your barbecue or a large, non-stick griddle pan to hot and cook the lamb for 10 minutes on each side. Slice the lamb and serve with the salad, mango chutney and cooked rice.
Ask your butcher to butterfly your lamb. Or to do it yourself, use your fingers to locate the bone, then using a sharp knife, cut down the length of the lamb leg to expose it. Keeping the knife as close to the bone as possible, cut along one side and around the bone, scraping the meat away, until you can lift the bone free. Open out the lamb like a book and cut through any chunkier parts to give an even thickness.
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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