Slimming World MayJune 2019

Pork steaks with sweet potatoes

& herby chimichurri sauce

Fresh herbs, which come into their own now, give this sauce an edge

E V E RY D AY E A S Y

Serves 4

Ready in about 45 minutes

3 large sweet potatoes,

cut into wedges

1 tsp paprika

Low-calorie cooking spray

400g thin-stemmed broccoli

Juice of 1 lemon

4 lean pork steaks, visible

fat removed

800g chard, stalks trimmed

For the chimichurri sauce:

25g fresh flat-leaf parsley

25g fresh oregano

25g fresh mint

½ garlic clove

1 spring onion, trimmed

2 tsp red wine vinegar

1 Preheat your oven to 200°C/fan 180°C/gas 6. Toss the wedges

with the paprika on a non-stick baking tray, spray with low-calorie

cooking spray and bake in the oven for 20 minutes. Put the broccoli

on a plate, pour over the lemon juice, season, and add to the

baking tray with the wedges. Bake for a further 15-20 minutes, or

until the wedges are cooked and the broccoli is crisp and tender.

2 Meanwhile, place a non-stick frying pan over a medium-high

heat. Spray the steaks with a little low-calorie cooking spray,

season, then fry for 3 minutes on each side until browned and

cooked through. Transfer to a board or plate and leave to rest

for 5 minutes, loosely covered with foil.

3 Meanwhile, steam the chard for 4-5 minutes, until the stalks

are just tender and the leaves are wilted. To make the chimichurri

sauce, blitz all the ingredients with 2 tbsp water in a food

processor until fairly smooth. Season to taste. Serve the steaks,

drizzled with chimichurri, with the wedges, broccoli and chard.

Syns per serving: FREE

COOK’S NOTE

Any leftover sauce will keep for 2-3 days, covered, in the fridge.

Use it to top lean beef steaks, roasted veg or white fish fillets

Meatballs with roasted tomato

sauce & giant couscous

Roast the first tomatoes of the season in their skins for a sweeter flavour

E V E RY D AY E A S Y
Serves 4
✱ (sauce only, or cooked meatballs
in the sauce)
Ready in about 1 hour 30 minutes

1.2kg large vine tomatoes,
removed from the vine
4 garlic cloves
1 tbsp cumin seeds
2 tsp ground coriander

500ml chicken stock

500g lean beef mince

(5% fat or less)

Low-calorie cooking spray

300g dried wholewheat

giant couscous

Sprigs of fresh coriander, to serve

Cooked runner beans, to serve

E V E RY D AY E A S Y
Serves 4
Ready in about 1 hour

4 skinless and boneless
chicken breasts
2 sprigs of fresh oregano,
leaves picked
5 garlic cloves, bashed in
their skins
3 medium oranges, 1 whole,
and 2 peeled, pith removed
and sliced into segments

16 almonds, roughly chopped

300g dried farfalle pasta

25g pack fresh basil, leaves picked

100g watercress

8 green olives, pitted and

roughly chopped

2 tbsp cider vinegar

1 Preheat your oven to 200°C/fan 180°C/gas 4. Lay the tomatoes
on a large baking tray lined with baking paper and scatter over the
garlic cloves. Roast for an hour, or until the tomatoes are
blackening and ready to burst.

2 Heat a large, non-stick frying pan over a medium heat, add the
cumin seeds and cook for 2-3 minutes until fragrant. Add the
ground coriander and heat for a further minute. Tip the tomatoes
with any juices and the garlic into the pan. Add 200ml of the stock

1 Preheat your oven to 200°C/fan 180°C/gas 6. Put the chicken,
half the oregano and the garlic in the middle of a large piece of
foil, big enough to wrap around the chicken. Grate over the zest
from the whole orange, cut 2 thick slices from it and add to the
chicken. Set the remaining orange aside. Season with some freshly
ground black pepper.

2 Loosely wrap the chicken up in the foil to form a parcel. Bake
for 30 minutes, then allow to cool in the foil for 10 minutes.

3 While the chicken is cooking, put the almonds on a non-stick
baking tray and bake for 5 minutes until toasted. Set aside to cool.
Cook the pasta according to the pack instructions, then drain.

4 Discard the garlic and orange slices from the chicken parcel,
then shred the chicken, using 2 forks, into a bowl. Add the juices
and oregano from the foil. Toss through the pasta with the
remaining oregano, the almonds, orange segments, basil,
watercress and olives. Squeeze over the juice from the remaining
orange and sprinkle over the cider vinegar. Add a twist of black
pepper and divide the salad between 4 plates to serve.

Syns per serving: 2½

Chicken, watercress & orange

pasta salad
Watercress adds a peppery hit to this colourful dish (pictured on p47)

and bring to the boil. Turn off the heat, squash the tomatoes and

garlic with the back of a large spoon, then set aside.

3 To make the meatballs, put the mince in a bowl and season

well. Roll into 20 balls using the palms of your hands and place

on a plate. Spray a wide, lidded, non-stick frying pan with a little

low-calorie cooking spray and place over a medium-high heat.

Add the meatballs and fry for 3 minutes on each side until well

browned, then add to the tomato sauce. Bring the sauce to

a simmer, then cover and simmer very gently over a low heat

for 4-5 minutes, or until the meatballs are cooked through.

4 Meanwhile, in a large saucepan, bring the remaining stock and

700ml water to the boil. Add the couscous and cook according to

the pack instructions, then drain. Divide between 4 bowls. Top with

the meatballs, scatter over the coriander, and serve with the beans.

Syns per serving: FREE

COOK’S NOTE

The tomato and garlic sauce can be made up to 4 days ahead and

kept in an airtight container in the fridge. Or pop it in the freezer

for a later date

SLIMMING WORLD MAGAZINE 53

spring f lavours