EVERYDAY EASY
Serves 4
Free
❆ (stew and cooked chicken only)
Ready in 1 hour 10 minutes
Ingredients
Low-calorie cooking spray
200g frozen chopped onions, or 1 fresh onion, chopped
2 garlic cloves, crushed
2 tsp smoked paprika
1½ tsp ground cumin
½-1 tsp dried red chilli flakes (depending on how hot you like it)
1 tbsp tomato purée
400g can chopped tomatoes
850ml chicken stock
200g dried yellow split peas
400g can black beans, drained and rinsed
4 roasted red peppers in brine from a jar, roughly chopped
400g roasted chicken, skin and visible fat removed, shredded (see Cook’s note, below)
Green chilli, finely sliced, to serve
Fresh coriander leaves, roughly chopped, to serve
Fat-free natural Greek yogurt, to serve
Method
1 Spray a large, lidded, non-stick saucepan with low-calorie cooking spray and place over a medium-low heat. Add the onion, cover and cook for 8-10 minutes, stirring occasionally, until softened.
2 Add the garlic and spices with a splash of water, and cook for 2-3 minutes, stirring, until fragrant. Add the tomato purée and cook for 1 minute. Add the tomatoes, stock and split peas, then bring to a simmer and bubble very gently for 35-40 minutes, or until the peas are just tender.
3 Add the black beans and peppers, and cook for 8-10 minutes, or until the stew is fairly thick. Season to taste. Divide between 4 bowls, and serve topped with the shredded chicken, chilli, coriander and a dollop of the yogurt.
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.
