SW recipe: Moroccan meatballs with cauliflower couscous

EVERYDAY EASY
Serves 
4
Ready in about 40 minutes
Syns per serving: FREE SP

Ingredients

Low-calorie cooking spray

320g bag of 16 frozen Slimming World Syn-free Beef & Pork Meatballs

1 large red onion, chopped

2 tsp Bart Blends Ras El Hanout Spice Mix

2 x 400g cans chopped tomatoes

2 x 300g packs plain cauliflower rice

50g fresh flat-leaf parsley, chopped

50g fresh mint, leaves chopped

Zest and juice of 1 unwaxed lemon

Method

1 Spray a non-stick frying pan with low-calorie cooking spray and place over a medium heat. Cook the meatballs for 8 minutes, or until browned all over, then remove from the pan and set aside.

2 Spray the pan with a little more cooking spray, then add the onion and cook until softened. Add the ras el hanout and cook for 1 minute. Add the chopped tomatoes and simmer for 20 minutes. Return the meatballs to the pan and cook for a further 5 minutes.

3 Meanwhile, cook the cauliflower rice according to the pack instructions. Stir the herbs, lemon zest and juice through the cauliflower rice and season to taste. Divide everything between 4 plates and serve.

COOK’S NOTE
If you have a bit more time to spare, you can make your own meatballs. Mix 320g lean pork or beef mince (5% fat or less) with 1 crushed garlic clove or ½ tsp garlic granules and season. Roll into 16 balls and follow the recipe from step 1.

 

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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