Ready in 1 hour 30 minutes
6 frozen Slimming World Syn-free Pork Sausages
Low-calorie cooking spray
3 back bacon rashers, visible fat removed, chopped
2 leeks, thinly sliced
2 large onions, sliced
400g skinless and boneless chicken thighs, visible fat removed, halved
3 garlic cloves, crushed
4 carrots, thickly sliced
4 celery sticks, thickly sliced
2 x 400g cans chopped tomatoes
2 bay leaves
2-3 sprigs of fresh thyme
1 tsp dried red chilli flakes
400ml chicken stock
400g can haricot beans, drained
200g green beans, to serve
Zest of 1 unwaxed lemon, to serve
Zest of ½ orange, to serve
30g fresh flat-leaf parsley, leaves finely chopped, to serve
1 Preheat your oven to 200°C/fan 180°C/gas 6. Put the sausages on a non-stick baking tray and cook for 20 minutes, turning halfway.
2 Meanwhile, spray a large, lidded, flameproof pan with low-calorie cooking spray and place over a medium heat. Add the bacon, leeks and onions, and stir-fry for 4-5 minutes. Add the chicken and garlic, and stir-fry for a further 4-5 minutes. Add the carrots, celery, tomatoes, bay leaves, thyme, chilli flakes and stock. Season, and bring to the boil.
3 Halve the sausages diagonally, then add to the cassoulet. Cover and cook in the oven for 40-45 minutes. Stir in the haricot beans, re-cover and return to the oven for 20 minutes.
4 Meanwhile, boil the green beans for 4 minutes, then drain. Mix together the lemon and orange zests, and parsley. Ladle the cassoulet into 4 bowls, then sprinkle over the zest and parsley mixture. Discard the bay leaves and serve with the green beans.
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.