Slimming World — January-February 2018

Monday

Breakfast

Baked oats: mix g plain porridge

oats (a Healthy Extra) with a pinch of

sweetener,  egg, ½ pot Müllerlight

Vanilla yogurt, a few drops of vanilla

extract and g raspberries. Tip

into a small, ovenproof dish and

bake at ­°Cƒfan „°Cƒgas … for

†‡ minutes, or until browned. Top

with fresh raspberries. ( Syn)

Lunch

Couscous bowl: make up dried

couscous with chicken or vegetable

stock according to the pack

instructions. Leave to cool, then stir

in diced cucumber, finely sliced

spring onions, chopped red or yellow

peppers, halved cherry tomatoes

and a squeeze of lemon juice

Dinner

Japanese-style chicken & chips

(see recipe right)

Total Syns: 

Classic

combo

with a

twist

Japanese-style chicken & chips

FREE FOOD

SNACK

Cut - large

carrots into

chips and spread

on a non-stick

baking tray.

Spray with

low-calorie

cooking spray,

season and

bake at °C


fan °C


gas  for -

minutes, or

until tender

SYN & WIN

Whisk plain

quark with

vanilla extract

to taste. Spoon

into a meringue

nest (½ Syns)

with sliced

strawberries

EVERYDAY EASY

Serves 

Ready in about  minutes

 tbsp soy sauce

½ level tsp sweetener

 garlic cloves, finely grated

g fresh root ginger, peeled

and finely grated

 skinless and boneless chicken breasts

kg floury potatoes, such as King Edward

or Maris Piper, peeled and cut into chips

Low-calorie cooking spray

‚‚g sugar snap peas

‚g thin-stemmed broccoli

Zest and juice of  unwaxed lemon

 spring onions, sliced

 In a bowl, mix together the soy

sauce, sweetener, garlic and ginger.

Add the chicken, stir and leave to

marinate for at least  minutes.

 Preheat your oven to 
°Cfan

°Cgas . Boil the chips for ­-‚

minutes, then drain well. Spread on

a large, non-stick baking tray in

a single layer, spray with low-calorie

cooking spray and season.

 Spray a small, non-stick baking tray

with low-calorie cooking spray, add

the chicken and pour over the

marinade. Put both trays into the

oven and roast for ­ minutes

(turning the chips halfway), or

until the chicken is cooked through

and the chips are golden.

 Meanwhile, steam the sugar snap

peas and broccoli for ­-‚ minutes,

then toss with the lemon zest and

juice. Divide the chicken, chips and

veg between ‚ plates and scatter

over the spring onions.

Syns per serving: FREE

 SLIMMING WORLD

REV3_EatingPlan.indd 26 10/11/2017 11:38