Slimming World — January-February 2018

Sunday

Breakfast

Banana toast: toast  slices

wholemeal bread from a small



        g loaf (a Healthy Extra) and top

with sliced banana

Lunch

Tuna muffins: mix large beaten

eggs with 
     g fat-free natural

cottage cheese. Mix in drained canned

tuna in spring water and drained

canned sweetcorn. Season, then

spoon into a muffin tin lined with

muffin cases and bake at   °C‚fan

ƒ  °C‚gas for „-
  minutes, or

until set and golden. Enjoy hot

or cold with a green salad

Dinner

Winter chicken one-pot

(see recipe right)

Total Syns: FREE

Winter chicken one-pot

FREE FOOD

SNACK

Enjoy Quorn

Vegetarian

Wafer Thin

Ham slices with

pickled onions

and gherkins

SYN & WIN

One for peanut

butter fans...

A ml Oreo

Peanut Butter

ice cream

sandwich

is  Syns (from

a multipack)

Cold-weather

warmer

EVERYDAY EASY

Serves €



Ready in about ‚ hour

medium swede, peeled and

cut into large chunks

g carrots, peeled and cut

into large chunks

 chicken stock cubes

 bay leaves

 sprigs fresh rosemary or thyme

g skinless and boneless

chicken breasts

 tsp mustard powder

Low-calorie cooking spray



g smoked bacon medallions, visible

fat removed, quartered

g dried green lentils

 tsp Worcestershire sauce



g baby leeks, cut into short lengths

 Put the swede and carrots in a

large, lidded, flameproof casserole

dish. Crumble in the stock cubes

and pour over . litres water. Add

the herbs and gently bring to the

boil. Meanwhile, toss the chicken

breasts in the mustard powder to

coat. Spray a non-stick frying pan

with low-calorie cooking spray and

place over a medium-high heat.

Cook the chicken breasts for 

minutes on each side until browned.

 Remove the chicken from the pan

and set aside. Spray the pan with a

little more cooking spray, then fry

the bacon for  minutes. Transfer the

bacon to the casserole dish and stir

in the lentils. Reduce to a simmer,

cover and cook for  minutes.

 Push the chicken breasts into

the veg and lentil mixture so they’re

submerged in the liquid. Drizzle over

the Worcestershire sauce, lay the

baby leeks on top and simmer for

 minutes, leaving uncovered, or

until the chicken is cooked through.

 Remove the chicken breasts from

the casserole dish and shred into

large chunks using  forks. Stir back

into the veg and lentil mixture,

season to taste and serve.

Syns serving: FREE n

 SLIMMING WORLD

recipes for success

PHOTOGRAPHS: TOBY SCOTT. RECIPES & FOOD STYLING: SARAH COOK. JAPANESE CHICKEN RECIPE & FOOD STYLING: KATY GREENWOOD. PROP STYLING: MORAG FARQUHAR

REV3_EatingPlan.indd 32 10/11/2017 11:38