EVERYDAY EASY
Serves 4
Free
Ready in 1 hour
Ingredients
Low-calorie cooking spray
6 skinless and boneless chicken thighs, visible fat removed, cut into chunks
4 frozen Slimming World Pork Sausages (from Iceland), defrosted and cut into thirds
1 onion, finely chopped
3 celery sticks, finely chopped
3 green peppers, deseeded and roughly sliced
2 bay leaves
3 sprigs of fresh thyme
2 large garlic cloves, crushed
2 tsp sweet smoked paprika, plus a pinch to serve
½-1 tsp cayenne pepper (depending how hot you like it)
250g dried long-grain rice
400g can chopped tomatoes
350ml chicken stock
150g raw peeled king prawns
Juice of 1 lemon, plus wedges to serve
4 spring onions, sliced diagonally
Method
1 Spray a large, deep, lidded, non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Add the chicken and sausages, and brown for 5 minutes. Remove from the pan and set aside.
2 Spray the pan with low-calorie cooking spray. Add the onion, celery, peppers, bay leaves and thyme sprigs, and season. Fry over a medium heat for 8 minutes, stirring occasionally. Add the garlic, paprika and cayenne pepper with a splash of water, and cook for 1 minute.
3 Return the chicken and sausages to the pan. Stir through the rice, then pour over the tomatoes and stock. Bring to a simmer, then cover and cook over a low heat for 20 minutes.
4 Stir through the prawns and lemon juice. Re-cover and cook for 3-4 minutes, or until the prawns are pink and cooked through. Scatter over the spring onions, and a pinch of paprika, and serve with the lemon wedges for squeezing over. Discard the bay leaves and thyme sprigs before eating.
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.
