SW recipe: Salmon and veg tray bake

SUPER SIMPLE
Serves 4
Ready in about 40 minutes
Syns per serving: FREE SP

Ingredients

1 red onion, finely sliced

2 leeks, finely sliced

300g cooked, plain vacuum-packed whole beetroot, quartered

Low-calorie cooking spray

Juice of 2 lemons, plus 1 lemon sliced into 4 wedges to serve

2 tbsp balsamic vinegar

1 tsp dried red chilli flakes

4 skinless and boneless salmon fillets

350g broccoli, cut into small florets

50g kale, woody stalks removed and leaves roughly chopped

Method

1 Preheat your oven to 200°C/fan 180°C/gas 6. Put the onion, leeks and beetroot in a large, non-stick roasting tin, season and spray with low-calorie cooking spray. Cook for 20 minutes.

2 Meanwhile, to make the sauce, mix together the lemon juice, balsamic vinegar, chilli flakes and 100ml water. Turn over the roasted veg and add the salmon and broccoli. Pour over the sauce and cook for 10 minutes.

3 Scatter the kale over the veg and fish. Spray with a little low-calorie cooking spray, then return to the oven for a final 5 minutes, or until the kale is cooked and a little crisp.

4 Remove from the oven, divide between 4 plates and serve with the lemon wedges.

COOK’S NOTE
You can swap the salmon for skinless chicken thighs, just put the chicken in the roasting tin at step 1.

 

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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