SW recipe: Tuna and sweet potato pasta bake

EVERYDAY EASY
Serves 4
Free
Ready in 1 hour

Ingredients

½ butternut squash, peeled, deseeded and cut into chunks

3 sweet potatoes, peeled and cubed

3 red onions, roughly chopped

Low-calorie cooking spray

400g dried pasta shapes

3 x 200g cans tuna in spring water, drained and flaked

400g can cherry tomatoes

500g passata with onion and garlic

Pinch of sweetener

20g fresh basil or 10g fresh oregano, finely chopped

3 eggs, lightly beaten

400g fat-free natural Greek yogurt, whisked

2 tsp sweet smoked paprika

Leafy green salad, to serve

Method

1 Preheat your oven to 200°C/fan 180°C/gas 6. Spread the squash, potatoes and onions on a large, non-stick baking tray. Spray with low-calorie cooking spray, season to taste and roast for 25-30 minutes, or until tender.

2 Meanwhile, cook the pasta according to the pack instructions, then drain well.

3 While the pasta and vegetables are cooking, spray a deep, ovenproof dish with low-calorie cooking spray and add the tuna, cherry tomatoes, passata, sweetener and herbs. Add the roasted vegetables and pasta when they’re ready, and toss gently to combine.

4 Whisk together the eggs, yogurt and 1 tsp of paprika, then drizzle the mixture over the pasta. Sprinkle over the remaining paprika and bake for 15-20 minutes, or until the top is set and lightly browned. 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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