Ready in 1 hour 5 minutes
1kg new potatoes, halved
3 red onions, cut into 1-2cm wedges
Low-calorie cooking spray
4 skinless and boneless salmon fillets
2 lemons, 1 unwaxed
200g green beans, trimmed
200g boiled broccoli, to serve
For the dill sauce:
150g fat-free natural fromage frais
2 lemons, unwaxed
1 small garlic clove, crushed
15g fresh dill, finely chopped, plus extra to serve
1 Preheat your oven to 200°C/fan 180°C/gas 6. Spread the potatoes and onions in a single layer on 1 or 2 large, lipped, non-stick roasting trays and spray with low-calorie cooking spray. Season and roast for 35-40 minutes, or until golden, turning halfway.
2 Meanwhile, to make the dill sauce, mix together all the ingredients. Season to taste and set aside.
3 Add the salmon to the tray or trays. Halve 1 lemon and squeeze the juice over the salmon, then add the squeezed halves to the tray. Add the beans in a single layer. Return the tray to the oven for a further 10 minutes, or until the salmon is cooked through and flakes easily.
4 Zest the remaining lemon and scatter over the salmon. Divide the salmon and roast veg between 4 plates, and serve with the dill sauce with the extra dill scattered over and the broccoli.
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.