Serves 2 / Ready in about 30 minutes
low-calorie cooking spray
6 Heck Chicken Italia chipolata sausages
1 onion, sliced
2 large tomatoes, diced
1 tbsp chopped fresh thyme leaves, plus extra sprigs to serve
125ml hot chicken or vegetable stock
400g cauliflower florets
400g can cannellini beans. drained and rinsed
Finely grated rest of unwaxed lemon
1 level tsp Dijon mustard
1 Spray a large non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Add the sausages and cook for 5 minutes until golden brown. Transfer to a plate and set aside.
2 Add the onion to the pan and cook for 5 minutes. Add the tomatoes and cook for a further 3 minutes. Add the chopped thyme and stock, season with freshly ground black pepper and bring to the boil. Return the sausages to the pan, reduce the heat and simmer for 5 minutes. or until the sauce has reduced and the sausages are cooked through
3 Meanwhile. boil the cauliflower for 5 minutes. then add the cannellini beans and cook for a further 2 minutes. Drain well, then return to the pan with the lemon zest and mustard. Season with freshly ground black pepper and mash until smooth.
Divide the mash. sausages and sauce between 2 plates. Scatter over the thyme sprigs and serve.
Syns per serving: 2
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.