SUMMER is fast approaching and so there is no better time to get in shape. Today we bring you more delicious, healthy and filling recipes from Slimming World. These tasty lunches are easy to prepare and will help you stay full until dinner. From smoky chicken to poached salmon, you can enjoy all your favourite […]
SUMMER is fast approaching and so there is no better time to get in shape.
Today we bring you more delicious, healthy and filling recipes from Slimming World.
These tasty lunches are easy to prepare and will help you stay full until dinner.
From smoky chicken to poached salmon, you can enjoy all your favourite meals and still lose up to half a stone in two weeks*.
* Slimming World recommends a safe and steady weight loss of one to two pounds per week, but you may lose more in your first weeks.
YOU NEED:
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METHOD: Put the salmon and bay leaves in a shallow pan and cover with cold water.
Bring to the boil over a high heat then reduce the heat to low and simmer for five minutes.
Turn off the heat and leave until cool enough to handle.
Drain, discarding the bay leaves, and break up the salmon with your hands. Set aside.
Meanwhile, cook the orzo according to the packet instructions.
Drain, refresh under cold running water and drain again.
Tip into a large bowl.
While the pasta is cooking, wash the spinach leaves and put them in a large pan with just the water that clings to the leaves.
Cover and cook over a medium heat for one to two minutes until just wilted.
Refresh under cold running water, squeeze dry and chop roughly.
Add the spinach, lemon zest and lemon juice to the pasta and toss well.
Add the herbs, toss again and season to taste.
Finally, add the salmon and toss through.
Just before serving, squeeze over the juice from the extra lemon and toss well.
YOU NEED:
Low-calorie cooking spray
3 medium courgettes, grated
4 spring onions, finely chopped
6 eggs, separated
A large handful of fresh mint leaves, finely chopped
1 tbsp pink peppercorns, crushed
170g feta cheese, crumbled
¼ tsp English mustard powder
METHOD: Preheat your oven to 180C/fan 350F/gas mark 4.
Pour warm water into a roasting tin to come a third of the way up the side and place in the oven.
Heat a frying pan sprayed with low-calorie cooking spray and stir-fry the courgettes and spring onions for six to eight minutes.
Drain thoroughly, then pat dry with kitchen paper.
Meanwhile, place the egg whites in a bowl and whisk until just stiff.
In a separate bowl, beat the egg yolks, add the courgettes, spring onions, mustard powder, mint, pink peppercorns and feta cheese.
Season well. Using a metal spoon, carefully fold in the egg whites.
Lightly spray four ramekins with low-calorie cooking spray.
Spoon the mixture into the ramekins, almost to the top.
Place them in the roasting tin of water and cook for 18-20 minutes, or until they are risen and lightly set.
YOU NEED:
1.2kg skinless and boneless chicken thighs, all visible fat removed
For the marinade:
1 tbsp smoked paprika
½ tsp chipotle chilli powder or flakes
Zest and juice of 2 limes
1 tbsp soy sauce
2 level tbsp reduced-sugar-and-salt ketchup
For the slaw:
1 red cabbage, finely shredded
1 red onion, finely sliced
2 oranges, peeled and segmented over a bowl to catch any juice
4 carrots, peeled and grated
2 little gem lettuces, shredded
Juice of 1 lime
METHOD: Mix the marinade ingredients in a bowl. Add the chicken, toss to coat and season.
Leave to stand for 30 minutes, or up to 12 hours covered in the fridge.
Before you light your barbecue, mix together all the slaw ingredients, including any orange juice that you’ve caught.
Season and squeeze in any extra juice from the orange skin peelings.
Preheat your grill to hot. Add the chicken and cook for eight to ten minutes, turn and cook for six to eight minutes.
Cook for a further four to five minutes, turning every minute, until evenly cooked (the juices should run clear when pierced with a skewer), and not overly browned.
Depending on your grill, you may need to cook the chicken in batches and keep warm.
Divide the chicken between four plates and serve with the slaw.
YOU NEED:
1 medium prepared butternut squash cut into 3cm chunks
3 red onions, cut into 2cm chunks
3 garlic cloves, peeled and left whole
½ tsp dried red chilli flakes
Low-calorie cooking spray
4 sprigs of fresh thyme
300g button mushrooms, halved
200g spinach
2 x 39g sheets filo pastry
1 medium egg, beaten
50g mild rindless soft goat’s cheese
½ tsp black onion seeds
Cucumber and green leaf salad, dressed with juice of ½ lemon, to serve
METHOD: Preheat your oven to 200C/fan 180C/gas mark 6.
Spread the squash, onions and garlic on a large, non-stick baking tray.
Sprinkle over the chilli flakes and spray with low-calorie cooking spray.
Season and roast for 20 minutes.
Turn the veg, then add the thyme and mushrooms.
Roast for a further 20 minutes, or until the veg are tender, then leave to cool.
Meanwhile, heat a non-stick frying pan over a medium-high heat.
Add the spinach, stirring frequently until wilted.
Transfer to a sieve and press out any excess liquid. Set aside.
Line a baking tray with baking paper and place a sheet of pastry on top.
Brush with some of the egg, then cover with the second pastry sheet.
Gently stir together the cooled veg, spinach and goat’s cheese.
Spoon the mixture lengthways down the centre of the pastry, leaving a 10cm gap at the top and bottom, and enough pastry on either side to enclose the filling.
Fold over the top and bottom ends, then brush with some egg and stick the pastry down.
Fold over the sides to seal, then carefully roll over so the smooth side faces up.
Brush with the remaining egg and scatter over the onion seeds. Bake until the pastry is crisp and golden.
Slice the roll into eight equal-size pieces. Serve two pieces per person with the salad.
YOU NEED:
Low-calorie cooking spray
600g asparagus spears, woody ends trimmed
75g frozen peas
8 medium eggs
½ small pack fresh basil, shredded
2 roasted red peppers in brine from a jar, drained and chopped
8 cherry tomatoes, halved
A large pinch of dried chilli flakes
100g fat-free natural cottage cheese
Salad, to serve
METHOD: Preheat the oven to 200C/fan 180C/gas mark 6 and spray a deep 30cm x 20cm non-stick roasting tin with low-calorie cooking spray.
Put the asparagus and peas in a large saucepan of boiling water over a high heat and cook for three minutes.
Drain well, plunge into cold water and drain again. Pat dry with kitchen paper and set aside.
Beat the eggs and season lightly.
Add most of the basil to the eggs along with most of the peas.
Pour the eggs evenly into the roasting tin, then scatter over the asparagus, red peppers, cherry tomatoes, chilli flakes and remaining peas.
Season the cottage cheese with freshly ground black pepper.
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Drop dollops of the mixture randomly into the egg and bake for 20 minutes or until golden and set.
Scatter over the remaining basil and serve hot or cold with the salad.
