SW recipe: Swedish meatball pasta


1 onion, grated

500g lean pork mince (5% fat or less)

½ tsp ground nutmeg

8 cardamom pods, seeds removed and crushed, pods discarded

1 egg yolk

400g dried tagliatelle

500ml chicken stock

1 level tbsp redcurrant or cranberry jelly

1 level tbsp cornflour

100g fat-free natural Greek-style yogurt (at room temperature)

20g fresh dill, chopped, reserving some to serve

Juice of ½ lemon

1 bag of salad leaves, to serve


1 To make the meatballs, put the onion, mince, nutmeg, cardamom and egg yolk in a bowl, and season. Using your hands, mix together until combined, then form into 24 small meatballs. Place a large, lidded, non-stick frying pan over a medium-high heat. Add the meatballs and fry for 1-2 minutes until golden all over.

2 Cook the tagliatelle according to the pack instructions, then drain. Meanwhile, add the stock to the frying pan and bring to a simmer. Gently stir in the jelly until melted, then cover and simmer gently for 6-7 minutes. Mix 2 tbsp stock from the pan with the cornflour to make a smooth paste. Pour around the meatballs, then stir and simmer for 2-3 minutes, or until the meatballs are cooked through and the sauce thickens slightly.

3 Reduce the heat under the meatballs to low, then add the yogurt a spoonful at a time, stirring as you go (this should stop it from splitting). Add the dill and lemon juice, then season to taste.

4 Add the tagliatelle to the meatballs, stirring to coat in the sauce. Divide between 4 bowls, top with the reserved dill and serve with the salad.


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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