SERVES 4 (meatballs and sauce only)
READY IN ABOUT 1 HOUR 20 MINUTES
700g extra-lean minced beef
A handful of fresh flat-leaf parsley, finely chopped, reserving some to garnish
3 garlic cloves, finely chopped
Salt and freshly ground black pepper
Low-calorie cooking spray (1 cal per spray)
1 onion, finely chopped
2 carrots, peeled and finely cubed
3 celery stalks, finely chopped
700g jar passata with onions and garlic
1 tsp ground cumin
200ml beef stock
For the rice:
300g dried long-grain rice
200g chopped frozen spinach
198g can sweetcorn, drained
1 Preheat your oven to 190°C/ fan 170°C/gas 5. In a bowl, mix the mince with the parsley and a third of the garlic. Season and shape into 24 walnut-size balls.
2 Place a large frying pan sprayed with low-calorie cooking spray over a medium heat. Fry the meatballs for 2 minutes, or until browned all over. Carefully transfer them to a baking dish.
3 Spray the frying pan with more low-calorie cooking spray, then fry the onion, carrots, celery and remaining garlic for 5 minutes, or until beginning to soften. Add the passata, cumin and stock. season well and stir, then pour over the meatballs. Bake for 25-30 minutes, or until the sauce is bubbling and the meatballs are cooked.
4 Meanwhile, cook the rice according to the packet instructions, adding the spinach and sweetcorn for the last 3 minutes of cooking time. Drain well and season.
5 Scatter the remaining parsley over the meatballs and serve with the vegetable rice.
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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