EVERYDAY EASY
Serves 4
Syns per serving 4
.Vegetarian ❆
Ready in 1 hour
Ingredients
Low-calorie cooking spray
2 leeks, rinsed and finely sliced
400g chestnut mushrooms, halved
2 garlic cloves, crushed
3 sprigs of fresh rosemary
1 head of broccoli, cut into florets and stalks chopped into bite-size pieces
500ml vegetable stock
3 level tbsp cornflour
10g fresh flat-leaf parsley, leaves finely chopped
2 x 39g sheets filo pastry
800g floury potatoes, such as Maris Piper or King Edward, peeled and chopped
5 tbsp fat-free natural Greek-style yogurt
Method
1 Preheat your oven to 200°C/fan 180°C/gas 6. Spray a large, deep, non-stick frying pan with low-calorie cooking spray and place over a medium heat. Once hot, add the leeks and mushrooms, and cook for 10 minutes, or until softened, stirring frequently. Add the garlic with a splash of water and cook for 2-3 minutes. Add the rosemary, broccoli and stock, and bring to a gentle simmer.
2 Put the cornflour in a bowl and stir in a little water to form a thin paste. Stir into the veg mixture, then bring back to a simmer and cook for 3-4 minutes, or until the liquid thickens enough to lightly coat the back of a spoon. Stir through the parsley and season to taste. Transfer to a large pie dish. Roughly scrunch the filo sheets and place over the filling, trying to keep them raised off the filling as far as possible, then spray with low-calorie cooking spray. Place the pie dish on a baking tray and bake for 20-25 minutes, or until the filo is deep golden and the filling is bubbling around the edges.
3 When the pie has 10 minutes to go, boil the potatoes for 10-15 minutes, or until tender. Mash, season to taste, and stir through the yogurt. Leave the pie to stand for 5 minutes, then divide between 4 plates, discarding the rosemary, and serve with the mash.
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.
