❆ (meatballs only)
Ready in about 50 minutes
Syns per serving: FREE SP
For the meatballs:
750g lean turkey mince (5% fat or less)
2 medium carrots, peeled and grated
2 garlic cloves, finely grated
1 tsp dried oregano
½ tsp dried red chilli flakes (optional)
For the sauce:
Low-calorie cooking spray
1 large onion, finely chopped
2 garlic cloves, finely grated
2 x 400g cans chopped tomatoes
2 tbsp tomato purée
3 tbsp balsamic vinegar
½ small pack fresh basil, leaves shredded, plus extra leaves to serve
500g courgetti, or 550g courgettes spiralised into courgetti, to serve
1 Preheat your oven to 200°C/fan 180°C/gas 6. Mix together all the ingredients for the meatballs and season well. Roll into 16 balls and spread on a large, non-stick baking tray. Bake for 20 minutes.
2 Meanwhile, for the sauce, spray a large, lidded, non-stick saucepan or flameproof casserole dish with low-calorie cooking spray and place over a medium heat. Cook the onion for 5 minutes, or until softened. Add the garlic and cook for 1 minute. Stir in the chopped tomatoes, tomato purée and balsamic vinegar, and bring to the boil. Reduce to a simmer, then cover and cook for 15 minutes.
If eating straight away: Add the meatballs to the sauce, return to a simmer and cook for 5 minutes, then stir in the basil. Cook the courgetti according to the pack instructions, or for spiralised courgettes, spray a non-stick frying pan with low-calorie cooking spray and cook for 2-3 minutes until warmed through and softened. Serve with the meatballs and sauce, and top with a twist of black pepper and basil leaves.
If freezing: Mix the meatballs with the sauce, then leave to cool completely. Transfer to a sealable, freezerproof container or freezer bag and freeze for up to 1 month. To serve, defrost overnight in the fridge, then transfer to a saucepan and reheat over a medium heat for 15 minutes with a splash of water, or until piping hot. Cook the courgetti and serve following the instructions above.
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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