SW recipe: Spring chicken stew

SERVES 4
READY IN ABOUT 40 MINUTES

Ingredients:

Fry Light

Salt and freshly ground black pepper

4 large skinless whole chicken legs

350ml hot chicken stock

8 small sprigs of fresh thyme

2 garlic cloves

1 red onion, thinly sliced

2 leeks, thinly sliced

300g baby new potatoes, scrubbed

250g Chantenay carrots, scrubbed

150g peas, defrosted if frozen

MAKE IT FOR 1:

Use 200m1 stock.

1 small garlic dove and 1/2 red onion, then quarter the remaining ingredients.

Cooking times remain the same

Method:

1 Place a large frying pan sprayed with Fry Light over a medium-high heat. Season the chicken legs, add to the pan and cook for 5 minutes. turning often. until browned all over

2 Pour over the stock, add the thyme and garlic and bring to the boil. Cover tightly turn the heat to low and simmer gently for 30 minutes, or until cooked through.

3 Meanwhile, place another frying pan sprayed with Fry Light over a low heat. Cook the red onion and leeks for 15 minutes, or until softened. In a separate pan, boil the potatoes and carrots for 10 minutes. or until tender, then drain.

4 Remove the chicken from the pan, transfer to a plate and cover with foil. Add the potatoes. carrots, leeks and onion to the stock, then simmer for 3 minutes, adding the peas for the final 1-2 minutes. Season, return the chicken to the pan, then divide the stew between 4 bowls and serve.
Syns per serving:  Extra Easy FREE

 

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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