SW recipe: Miso and honey roasted aubergines

Ingredients:

• Low calorie cooking spray

• 4 large aubergines, halved lengthways

• 1 level tbsp brown miso paste

• 2 garlic cloves, crushed

• 2cm piece fresh root ginger, peeled and grated

• 2 level tsp runny honey

• 1 tbsp dark soy sauce

• 1 level tsp toasted sesame oil

• 1 red chilli, deseeded and finely chopped

• 100ml boiling vegetable stock

• 1/2 level tsp sesame seeds, Lightly toasted, to serve

• 3 spring onions, shredded, to serve

• 50g pomegranate seeds, to serve

• Boiled dried rice, to serve

Method:

Preheat the oven to 180°C/Fan 160°C/Gas 4. Spray a large non-stick baking tray with low calorie cooking spray and arrange the aubergines cut-side up in a single layer.

Using a small sharp knife, score the flesh in a criss-cross pattern, taking care not to cut all the way through to the skin.

In a small bowl, mix the miso paste, garlic, ginger, honey, soy sauce, sesame oil and chilli.

Brush the mixture over the cut sides of the aubergines (a pastry brush works well) and roast for 20 minutes or until softened. Pour over the stock and cook for a further 25 minutes or until done to your liking.

Meanwhile, briefly dry-fry the sesame seeds until lightly browned and set aside. Scatter the sesame seeds, spring onions and pomegranate seeds over the aubergines and serve with 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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