Slimming World MayJune 2019

Prawn noodle stir-fry

Roast beef with watercress sauce & roasties

SUPER SIMPLE

Serves 4

Ready in about 25 minutes

Low-calorie cooking spray

250g vegetable stir-fry mix

Large thumb-size piece

root ginger

200g fine or medium

dried egg noodles

250g raw frozen peeled

prawns, defrosted

1 bunch spring onions,

finely sliced

2 tbsp reduced-salt soy sauce

25g coriander, leaves roughly

chopped, plus sprigs to serve

Juice of 1 lime, plus 1 lime cut

into wedges to serve

EVERYDAY EASY

Serves 4

Ready in about 2 hours

1.2kg lean beef

topside, patted dry

with kitchen paper

Low-calorie cooking spray

1kg floury potatoes,

such as Maris Piper or

King Edward, peeled and

cut into chunks

200g watercress

200g fat-free natural

fromage frais

Juice of ½ lemon

2 level tbsp

horseradish sauce

200g baby asparagus

200g baby carrots, sliced

200g baby leeks, halved

lengthways

1 Spray a large, deep, non-stick frying pan or wok with

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

heat. When hot, add the stir-fry mix and the ginger, and

cook for 4-5 minutes, stirring, until fragrant.

2 Cook the noodles according to the pack instructions.

Drain then rinse under warm water.

3 Meanwhile, add the prawns to the stir-fry and cook for

3-4 minutes, or until they’re pink and cooked through. Stir

the spring onions, soy sauce and most of the coriander

through the stir-fry, with the lime juice.

4 Divide the noodles between 4 plates, then top with the

stir-fry and scatter over the coriander sprigs. Serve with

the lime wedges for squeezing over.

Syns per serving: FREE

1 Preheat your oven to 220°C/fan 200°C/gas 8. Spray the

beef with low-calorie cooking spray. Put in a roasting tin

and roast for 25 minutes, then reduce the heat to 180°C/

fan 160°C/gas 4 and cook for a further 30-40 minutes for

medium rare to medium, and 50 minutes for well done.

2 Meanwhile, boil the potatoes for 7-8 minutes. Drain and

leave to steam-dry. Spread on a non-stick baking tray in

a single layer and spray with low-calorie cooking spray.

After the beef’s had 25 minutes’ cooking time, add the

potatoes to the oven below the beef, turning occasionally

so they colour evenly.

3 Put the watercress in a colander. Pour over a kettle of

boiling water, then pour over cold water until the watercress

is just cold. Whizz the watercress in a blender with the

fromage frais, lemon juice and horseradish until really

smooth. Season, pour into a jug and cover with cling film

directly touching the sauce, so it keeps its vibrant colour.

4 Remove the beef from the oven, cover with foil and leave

it to rest. Increase your oven to 200°C/fan 180°C/gas 6 and

cook the potatoes for a further 15-20 minutes until golden.

Boil the asparagus, carrots and leeks for 3-5 minutes, then

drain. Carve the beef into thin slices, and serve with the

potatoes and veg, and a quarter of the sauce per person.

Syns per serving: 1

Saturday

Sunday

Shopping list

*

Fruit & vegetables

Baby asparagus, 200g

Baby carrots, 200g

Baby leeks, 200g

Basil, 25g fresh

Cherry tomatoes, 1.1kg

Coriander, 125g fresh

Courgettes, 4 large

Garlic, 1 bulb

Green salad, 2 bags

Lemon, 1

Limes, 3

Mint, 15g fresh

New potatoes, 800g

Onions, 3

Pineapple, 300g fresh

Potatoes, Maris Piper or

King Edward, 2kg

Red chilli, 1

Red onion, ½

Red peppers, 2

Root ginger, thumb-sized, fresh

Spinach, 200g

Spring onions, 1 bunch

Thin-stemmed broccoli, 400g

Vegetable stir-fry, 250g

Watercress, 270g

Meat, poultry & fish

Beef topside, 1.2kg lean

Chicken breasts, skinless

and boneless, 4

Gammon steaks, 4 lean

Lamb steaks, 4 lean

Dairy

Fat-free natural fromage frais, 200g

Fat-free natural Greek-style

yogurt, 300g

Mozzarella, 200g

Frozen

Peas, 200g

Raw peeled prawns, 250g

Slimming World 6 Syn-free

Pork Sausages**, 8

Store cupboard

Cannellini beans, 2 x 400g cans

Chicken stock cubes

Chickpeas, 2 x 400g cans

Chopped tomatoes, 4 x 400g cans

Egg noodles, 200g dried

Pasta shapes, 350g dried

Rice, 300g dried

Check you’ve got

Balsamic vinegar

Dried garam masala

Dried oregano

Horseradish sauce

Low-calorie cooking spray

Reduced-salt soy sauce

Smoked paprika

*This shopping list is for dinner recipes only

**Available from Iceland

SLIMMING WORLD MAGAZINE 23

recipes for success

PHOTOGRAPHS: ALEX LUCK. RECIPES & FOOD STYLING: REBECCA WOOLLARD. PROP STYLING: OLIVIA WARDLE. LIFESTYLE PHOTOGRAPH: GETTY IMAGES