Ready in about 40 minutes
Syns per serving: FREE
½ small red onion, cut into thin wedges
½ small red pepper, deseeded and cut into chunks
1 small garlic clove, crushed
2 baby courgettes, halved lengthways, or 1 regular courgette, halved lengthways and widthways
½ small fennel bulb, sliced lengthways
Low-calorie cooking spray
75g dried risotto rice
1 tsp finely chopped fresh rosemary leaves
250ml hot vegetable stock
Small pinch of saffron threads
1 Preheat your oven to 200°C/fan 180°C/gas 6 and arrange the oven shelves so you have one at the top and one in the middle. Spread the onion, pepper, garlic, courgettes and fennel on a non-stick baking tray. Spray with low-calorie cooking spray and toss well.
2 Spray the base and sides of a very small, non-stick roasting tin or pie dish with low-calorie cooking spray. Add the rice, rosemary, stock and saffron, and stir well.
3 Put the vegetables on the top shelf and the rice on the middle shelf and bake for 30 minutes, shaking the vegetable tray occasionally. The vegetables should be softened and browned, and the rice should have absorbed all of the stock.
4 To serve, pile the risotto into a shallow bowl, top with the roasted vegetables and season to taste.
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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