EVERYDAY EASY Servo 4
1,75 kg large vine tomatoes, removed from the vine
4 garlic cloves
1 tsp cumin seeds
2tsp ground coriander
500ml chicken stock
500g lean beef mince (5% fat or less)
Low-calorie cooking spray
300g dried wholewheat giant couscous
Springs of fresh coriander, to serve
Cooked runner beans, to serve
1 Preheat your oven to 200°C/fan /80°C/gas 4, Lay the tomatoes on a large with baking tray lined with baking paper and scatter over the garlic cloves. Roast for an hour, or until the tomatoes are blackening and ready to burst.
1 Heat a large non-stick frying pan over a medium heat, add the cumin seeds and cook for 2.3 minutes until fragrant. Add the ground coriander and heat for a further minute. Tip the tomatoes with any juices and the garlic into the pan. Add 200ml of the stock and and bring to the boil. Turn off the heat, squash the tomatoes and garlic with the back of a large spoon, then set aside.
3 To make the meatballs, put the mince in a bowl and season well roll into 20 balls using the palms of your hands and place on a plate Spray a wide, lidded, non-stick frying pan with a little low-calorie cooking spray and place aver a medium-high heat. Add the meatballs and fry for 3 minutes on each side until well browned. then add to the tomato sauce. Bring the sauce to a simmer, then cover and simmer very gently over a low heat for 4•5 minutes. or until the meatballs are cooked through.
4 Meanwhile, in a large saucepan. bring the remaining stock and 700ml water to the bowl. Add the couscous and cook according to the pack instructions, then drain, devide between 4 bowls. Top with the meatballs, scatter aver the coriander. and serve with the beans.
Syns per serving: FREE
COOK’S NOTE The tomato and garlic sauce can be made up to 4 days ahead and kept in an airtight container in the fridge. Or pop it in the freezer for a later date .
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Slimming Tip 1 – Don’t go hungry
If you are hungry you need to eat. Depriving your body of food will just see you miserable and maybe even grabbing the high fat, high sugar foods instead. And that’s really not going to help.
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Now no food has the power to actually slim you down, but the foods with the least calories for the most amount of filling power will cut your calorie intake without you even realising.
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With so many slimming world meals that can be adapted to your lifestyle. From batch cooking and making the most of your time by using the slow cooker. Our aim is to develop healthy recipes that can fit into any diet you are following. With a strong emphasis on budget family meal recipes with a good dollop of motivation and self-belief.
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