A LITTLE EFFORT
Ready in 1 hour 20 minutes
1.5kg lean beef topside, visible fat removed, patted dry
Low-calorie cooking spray
1 garlic bulb, halved crossways (left unpeeled)
400g baby carrots
300g thin-stemmed broccoli
15g fresh thyme
For the gravy:
2 large onions, finely sliced
2 garlic cloves, crushed
2 fresh thyme sprigs
500ml hot beef stock
1 tsp tomato purée
For the mash:
800kg floury potatoes, such as Maris Piper or King Edward, peeled and chopped
3 tbsp fat-free natural Greek yogurt
3 tbsp hot beef stock
150g baby spinach
1 Preheat your oven to 220°C/fan 200°C/gas 8. Spray the beef with low-calorie cooking spray, then season. Place in a non-stick roasting tin with the garlic. Roast for 25 minutes, then reduce the heat to 180°C/fan 160°C/gas 4 and cook for a further 30 minutes for medium, or 40 minutes for well done. Meanwhile, spread the carrots on a non-stick baking tray in a single layer and spray with low-calorie cooking spray. Season and add to the oven above the beef for the final 20 minutes.
2 For the gravy, spray a non-stick frying pan with low-calorie cooking spray and place over a low heat. Add the onions and cook for 15 minutes, stirring occasionally. Add the garlic and thyme, and cook for 1 minute. Blitz using a jug or stick blender with a splash of beef stock until smooth. Combine the onion mixture with the rest of the stock and the tomato purée in the pan. Simmer for 5 minutes and set aside.
3 Cover the beef with foil and leave to rest. Meanwhile, add the broccoli to the carrots. Scatter over 15g thyme, spray with a little more low-calorie cooking spray and roast for a further 15 minutes. Meanwhile, boil the potatoes for 12-15 minutes, then drain, reserving the cooking water. Return to the pan and mash with the yogurt and stock. Add the spinach to the reserved cooking water and stir until wilted. Drain, squeeze dry, then roughly chop. Squeeze out the garlic flesh from the bulb, crush with a fork, then fold through the mash with the spinach. Slice the beef, then divide everything between 4 plates, discarding the thyme, and pour over the gravy.
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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