Ready in about 40 minutes
Syns per serving: FREE SP
600g cherry tomatoes, left whole
2 x 400g cans cannellini beans, drained and rinsed
3 garlic cloves, crushed
1 onion, finely chopped
1 tsp smoked paprika
4 lean lamb leg steaks, visible fat removed
Low-calorie cooking spray
Juice of ½ lemon
1 Put the tomatoes into a large, deep, non-stick frying pan and place over a medium-high heat. Cook for 4-5 minutes, without stirring, until scorched slightly on the bottom. Shake the pan and leave for a further 2-3 minutes. Once softened, add the beans, garlic, onion, paprika and a large splash of water.
2 Fry for a minute or so, then add 200ml water and bring to a brisk simmer. Cook for 15 minutes, stirring occasionally, or until the liquid has reduced by half and the tomatoes are starting to fall apart. Add the spinach in batches and allow it to wilt. Keep warm over a very low heat.
3 Place another non-stick frying pan over a medium-high heat. Spray the lamb with low-calorie cooking spray. Once the pan is hot, fry the lamb for 2-3 minutes on each side, or until cooked to your liking. Remove from the heat.
4 Bring the bean mixture back to a simmer. Once bubbling, remove from the heat and add the lemon juice. Divide the beans between 4 bowls, and top each with a sliced lamb steak and a twist of black pepper.
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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