Ready in 25 minutes
250g dried long-grain rice
Low-calorie cooking spray
2 onions, finely sliced
200g button mushrooms, halved
1 red pepper, deseeded and thinly sliced
400g lean rump steaks, visible fat removed
¼ tsp mustard powder
2 garlic cloves, crushed
400g fat-free natural fromage frais
200g plain quark
1 head of broccoli, chopped into florets and stalks roughly chopped
Juice of 1 lemon
15g fresh flat-leaf parsley, finely chopped, reserving some to serve
1 Cook the rice according to the pack instructions. Drain, return to the pan and cover. Meanwhile, spray a lidded, non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Stir-fry the onions and mushrooms for 2-3 minutes. Add the pepper and a splash of water. Reduce the heat to medium, cover and cook for 8-10 minutes, stirring occasionally.
2 Meanwhile, place a non-stick frying pan over a medium-high heat. Spray the steaks with low-calorie cooking spray and cook for 3 minutes on each side for medium-rare, or 4-5 minutes for medium-well done. Remove from the pan, cover with foil and leave to rest.
3 Remove the veg from the heat. Season, then add the mustard powder and garlic. Leave to stand for 1 minute, then stir through the fromage frais and quark. Boil the broccoli for 2-3 minutes, then drain.
4 Thinly slice the beef and tip into the sauce. Add lemon juice to taste and stir through the parsley. Scatter over the reserved parsley and serve with the rice and broccoli.
Helping you to get motivated
When you join Slimming World, you’ll become a member of a large supportive community of people in a similar situation to you, with a wealth of advice and tips on recipe ideas, meal planning and motivation whenever you need it.
You’ll also be assigned your own highly-trained consultant — a former member who can help you to set your own weight-loss and fitness goals. Members agree that this support is often key to their success.
You can choose between joining your local group or online.
If you’d like to join a group, please contact your local Consultant to find out how your group is running safely in line with local and national guidance.
All offer full details of how Slimming World’s Food Optimising programme works.
There is a huge list of Free Food to choose from, which doesn’t need to be weighed, calorie counted or measured.
You can also snack on these to satisfy your hunger in between meals.
In addition, you are encouraged to eat measured quantities of certain foods, known as ‘Healthy Extras’ that provide nutrients essential for a healthy, balanced diet.
These include milk and cheese (for calcium) and cereals and wholemeal bread (for fibre and minerals).
And so you never feel deprived you can enjoy limited amounts of treats which are higher-calorie, less filling foods that include chocolate, crisps and alcohol.
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