Tuna melt
pasta bake
Makes the most of staple
store-cupboard ingredients
SUPER SIMPLE
Serves
Ready in about minutes
g dried pasta shapes, such
as spirali or penne
x g cans chopped
tomatoes with herbs
x g cans tuna in spring water,
drained and flaked
g frozen diced mixed vegetables
large egg, lightly beaten
tbsp dried parsley
g reduced-fat Cheddar, grated Preheat your oven to °C
fan
°Cgas . Cook the pasta
according to the pack instructions,
then drain well. Tip the cooked
pasta back into the saucepan and
stir through the tomatoes, tuna,
mixed vegetables, beaten egg and
half the parsley. Season well.
Tip the mixture into a medium,
ovenproof dish and evenly sprinkle
over the cheese. Bake for -
minutes until golden and bubbling.
Scatter over the remaining parsley,
divide between plates and serve.Syns per serving: FREE*
*Add Syns if not using the reduced-fat
Cheddar as a Healthy ExtraMAKE IT VEGGIE
For a vegetarian version of this bake,
simply swap the tuna for a g can
butter beans, drained and rinsedCOOK’S NOTE
If you’re not
vegan yourself,
a dollop of
fat-free natural
yogurt sprinkled
with paprika is
lovely on this dhalSquash & tomato dhal
Filling, flavourful and oven-baked with chunky veg for a deliciously hearty feel
EVERYDAY EASY
Serves
V
Ready in about hour minutes
Low-calorie cooking spray
onion, thinly sliced
garlic cloves, finely chopped
red chilli, deseeded and finely chopped
cm piece fresh root ginger,
peeled and finely grated
tsp turmeric
tbsp medium curry powder
g red lentils, rinsed
ml hot vegetable stock
large butternut squash, peeled,
deseeded and cut into bite-size pieces
large tomatoes, halved
g dried basmati rice
Fresh coriander sprigs, to serve
Lime wedges, to serve Preheat your oven to
°Cfan
°Cgas . Spray a large, non-stick
frying pan with low-calorie cooking
spray and place over a medium heat.
Cook the onion for - minutes until
softened. Add the garlic, chilli and
ginger and stir-fry for minute. Add
the turmeric and curry powder and
stir-fry for a few seconds. Add the
lentils and stock and bring to the boil.
Put the squash in an ovenproof
dish. Pour over the lentil mixture,
put the tomatoes on top and cover
tightly with foil. Bake on the lowest
shelf for hour minutes.
With
-
minutes to go, cook
the rice according to the pack
instructions, then drain well. Divide
the rice and dhal between plates
or bowls. Top with the coriander
sprigs and serve with lime wedges
for squeezing over.Syns per serving: FREE‘My friend’s vegan.
What can I make
for her?’
...asks Vicky
Davies
from Sheffield.
Vicky is a catering
supervisor and lost
st lbs at Laura
Langley’s Slimming
World group in Owlerton, Sheffield.SLIMMING WORLD rescue recipes
REV1_MainFoodDilemmas.indd 51 08/11/2017 10:15