A LITTLE EFFORT
Syns per serving 1½
Ready in 1 hour 20 minutes
Low-calorie cooking spray
12 large eggs, beaten and seasoned
1 onion, finely chopped
2 garlic cloves, finely chopped
1 tsp ground cumin
1 tsp ground coriander
1 tsp dried red chilli flakes
500g frozen Quorn mince
400g can red kidney beans, drained and rinsed
400g can chopped tomatoes
600ml hot vegetable stock
40g reduced-fat Cheddar, grated
Fresh coriander leaves, to serve
Cucumber, peeled into ribbons using a veg peeler, and chopped fresh mint, to serve
Fat-free natural yogurt, to serve
Paprika, to serve (optional)
For the salsa:
4 medium tomatoes, roughly chopped
½ red onion, finely chopped
1 red chilli, finely chopped
Juice of 2 limes
1 Spray a 20cm, non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Pour in an eighth of the egg mix and swirl to cover the base. Cook for 1 minute, or until just set, then flip over and cook for a further minute. Place on a sheet of baking paper. Repeat until you have 8 egg ‘tortillas’, separating each one with a layer of baking paper. Cover and set aside.
2 Spray a large, non-stick frying pan with low-calorie cooking spray and place over a medium heat. Fry the onion for 5 minutes until softened, then add the garlic and spices with a splash of water and cook for 2-3 minutes until fragrant. Stir in the mince, kidney beans, canned tomatoes and stock. Bring to a simmer, then reduce the heat and bubble very gently for 25-30 minutes, stirring occasionally, until the sauce is rich and thick.
3 Preheat your oven to 200°C/fan 180°C/gas 6. Spray a large, shallow, ovenproof dish with low-calorie cooking spray. Take a tortilla and spoon an eighth of the mince mixture down the centre of it. Fold over the two sides and place in the dish. Repeat until everything is used up and you have 8 enchiladas. Scatter the cheese evenly over the top. Cover with foil and bake for 15-20 minutes, removing the foil for the last 5 minutes.
4 Mix together the salsa ingredients, then spoon over the enchiladas and scatter with the coriander. Divide between 4 plates, and serve with the salad, and yogurt topped with some paprika (if using) and a twist of black pepper.
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.