Ready in about 2 hours
Low-calorie cooking spray
2 leeks, halved lengthways and sliced
3 carrots, peeled and diced
500g lean beef stewing steak (visible fat removed), cut into large chunks
2 tbsp tomato purée
2 tbsp Worcestershire sauce
2 tbsp balsamic vinegar
600ml beef stock
500g swede, peeled and cut into large chunks
2 tsp fresh or dried thyme leaves, plus fresh sprigs to serve
1 tsp mustard powder Steamed sliced runner beans, to serve
1 Spray a large, flameproof casserole dish with low-calorie cooking spray and place over a medium heat. Add the leeks and carrots and cook for 5 minutes until softened. Stir in the beef, tomato puree, Worcestershire sauce and vinegar, then add the stock.
2 Bring to a simmer, cover and reduce the heat to low. Cook for 1-1/2 hours, stirring occasionally, until the beef is tender. Add water if the sauce is too thick.
3 When the stew has 30 minutes to go, boil the swede for 15 minutes, or until soft. Drain, then return to the pan to steam dry for 5 minutes. Add the thyme and mustard powder, then season and mash until smooth.
4 Using an ice-cream scoop or large spoon, top the stew with 4 swede ‘dumplings’ Scatter over the thyme sprigs and serve with the beans.
Syns per serving: 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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