Slimming World — January-February 2018

Thursday

Breakfast

French-onion omelette: fry lots

of finely chopped red onion in

low-calorie cooking spray over

a medium-low heat until really

browned and soft, then remove from

the pan. Pour in beaten eggs and

cook until set. Serve the omelette

with the onions tucked inside and

piping-hot baked beans

Lunch

Chicken sandwich: fill  slices

wholemeal bread from a small 
g

loaf (a Healthy Extra) with lettuce,

tomato slices, cooked skinless

chicken slices and level tbsp

extra-light mayonnaise (  Syn)

Dinner

Prawn noodles

(see recipe right)

Total Syns: 

Fast Asian

flavours

Prawn noodles

FREE FOOD

SNACK

Peel and slice

 mandarins

or clementines,

then layer in

a glass with

a Mülllerlight

Vanilla

Sprinkled

with Dark

Chocolate

yogurt

SYN & WIN

Give your GT

a wintry twist

by mixing ml

gin (  Syns)

with diet tonic,

then adding a

cinnamon stick,

orange slices

and a pinch of

ground nutmeg

EVERYDAY EASY

Serves ‚

Ready in about   minutes,

plus marinating



    g fresh or frozen raw, shelled

jumbo king prawns

tbsp soy sauce

 garlic clove, crushed

 tsp grated fresh root ginger

 tsp rice vinegar

½ level tsp sweetener

 dried egg noodle nests

Low-calorie cooking spray

 head broccoli, broken into florets

 large red pepper, deseeded

and roughly sliced

 red onion, thinly sliced

½ cucumber, thickly sliced, to serve

 Put the prawns,  tbsp soy sauce

and the garlic and ginger in a bowl

and toss to coat. Marinate in the

fridge for  minutes, or up to

 hours. Mix together the remaining

soy sauce and the vinegar and

sweetener and set aside.

 Meanwhile, cook the noodle

nests according to the pack

instructions. Drain, rinse under

cold water, then set aside.

 Spray a large, lidded, non-stick

wok or frying pan with low-calorie

cooking spray and place over

a medium-high heat. Stir-fry the

prawns for - minutes, or until

cooked through. Transfer to a plate.

 Wipe out the wok or frying pan

with kitchen paper, spray lightly

with more low-calorie cooking spray

and place over a medium-high heat.

Add the broccoli, pepper and onion

and cook, stirring occasionally, for

­ minutes, or until just starting to

soften. Add ‚ml water, cover, and

cook for  minutes. Uncover and

cook for a further minute.

 Stir in the noodles and prawns and

cook for  minute, or until heated

through. Add the reserved soy sauce

mixture and toss to coat. Serve with

the sliced cucumber.

Syns per serving: FREE

SLIMMING WORLD 

recipes for success

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