2 red peppers and 2 yellow peppers, deseeded and quartered
Low calorie cooking spray
350g rigatoni pasta, dried
1 onion, finely chopped
2 garlic cloves, finely chopped
400g can chopped tomatoes
A large handful of fresh rosemary, finely chopped
Salt and freshly ground black pepper
2 level tbsp freshly grated parmesan cheese, or vegetarian/vegan alternative


Preheat your grill to high. Spray the peppers with low calorie cooking spray and grill for 10 minutes, turning once when the skins char. Wrap in foil.
Meanwhile, cook the pasta according to the packet instructions, then drain well.
Place a frying pan sprayed with low calorie cooking spray over a medium heat and stir-fry the onion for 4-5 minutes. Add the garlic, tomatoes and rosemary and season. Simmer for 5 minutes, stirring occasionally.
Scrape the skins off the peppers, thinly slice the flesh, then stir into the sauce and reheat. Add the pasta, stir, then divide into 4 bowls and sprinkle over the parmesan.


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.