Ready in 30 minutes
Low-calorie cooking spray
1 small onion, finely chopped
1 celery stick, finely diced
1 tsp curry powder
½ red pepper, deseeded and diced
50g green beans, trimmed and halved
100g dried basmati rice
170g can skinless and boneless salmon
1 large egg (at room temperature)
Chopped fresh coriander leaves, to serve
1 Spray a lidded, non-stick saucepan with low-calorie cooking spray and place over a low heat. Add the onion, celery and 1 tbsp water. Cover and cook gently for 5 minutes.
2 Add the curry powder with a splash of water and cook for 1 minute, stirring. Add the pepper, beans and rice, and pour over 250ml boiling water. Bring to the boil, cover, then reduce the heat to medium-low and simmer gently for 10 minutes. Turn off the heat, season, then flake in the salmon and stir to combine. Re-cover and leave to stand for 5 minutes until the salmon is warmed through.
3 Meanwhile, boil the egg for 7 minutes for soft-boiled, or 9-10 minutes for hard-boiled, then drain. Run under cold water until cool enough to handle, then peel and quarter. Spoon the rice mixture into a bowl and top with the egg. Scatter over the coriander and add freshly ground black pepper to serve.
Helping you to get motivated
When you join Slimming World, you’ll become a member of a large supportive community of people in a similar situation to you, with a wealth of advice and tips on recipe ideas, meal planning and motivation whenever you need it.
You’ll also be assigned your own highly-trained consultant — a former member who can help you to set your own weight-loss and fitness goals. Members agree that this support is often key to their success.
You can choose between joining your local group or online.
If you’d like to join a group, please contact your local Consultant to find out how your group is running safely in line with local and national guidance.
All offer full details of how Slimming World’s Food Optimising programme works.
There is a huge list of Free Food to choose from, which doesn’t need to be weighed, calorie counted or measured.
You can also snack on these to satisfy your hunger in between meals.
In addition, you are encouraged to eat measured quantities of certain foods, known as ‘Healthy Extras’ that provide nutrients essential for a healthy, balanced diet.
These include milk and cheese (for calcium) and cereals and wholemeal bread (for fibre and minerals).
And so you never feel deprived you can enjoy limited amounts of treats which are higher-calorie, less filling foods that include chocolate, crisps and alcohol.