Syns per serving 3
Ready in 1 hour
Low-calorie cooking spray
2 red onions, finely sliced
6 frozen Slimming World Pork Sausages (from Iceland), defrosted and cut into 2cm chunks
400g dried macaroni
1 tsp garlic granules
1 tsp dried thyme
3 sprigs of fresh rosemary
800ml chicken stock
3 level tbsp cornflour
40g fresh Parmesan, finely grated
1 head of broccoli, cut into florets, to serve
1 Preheat your oven to 220°C/fan 200°C/gas 7. Spray a large, non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the onions and fry for 5 minutes until starting to soften, stirring frequently. Add the sausages and fry for a further 5 minutes over a medium-high heat until browned. Meanwhile, cook the macaroni for 2 minutes less than the pack instructions, then drain.
2 When the sausages are browned, add the garlic, thyme and rosemary with a splash of water, and fry for 2-3 minutes until fragrant. Mix a little stock into the cornflour to make a smooth paste, then add to the frying pan with the remaining stock to thicken the sauce. Slowly bring to the boil, stirring frequently. Simmer for 5 minutes until the sauce lightly coats the back of a spoon, then season to taste.
3 Stir in the pasta and spinach, then pour into a 2-litre ovenproof dish. Evenly scatter over the Parmesan and bake for 25 minutes until bubbling and the top is golden. Meanwhile, boil the broccoli for 3-4 minutes, then drain. Divide the pasta bake and broccoli between 4 plates, discarding the rosemary before eating.
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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