Fat to fit: Our Slimming World Journey Menu 13-19 October

Monday 
Breakfast: fruit salad and yogurt
Lunch: Tuna salad/ chicken wings and salad
Sausage pasta 
Be good to yourself cumberland sausages half a syn ea
500g passata
large onion
tagliatelle


Tuesday 
Breakfast: fruit salad and yogurt/ boiled eggs and 4 black pepper rivitas
Lunch: baked potato, baked beans and salad
Spaghetti with herby meatballs
2 large onions
4 garlic cloves
2 x 400g cans chopped tomatoes
salt and pepper
700g extra lean pork mince
4tbs finely chopped fresh herbs (parsley, oregano, basil
1 egg
spaghetti

Cook onions and garlic for 10-12 minutes Transfer half to mixing bowl.  Cook remainder for 12-15 minutes until golden.  add tomatoes, season and cook uncovered for 30 min until thickened.
Mix pork, mixed herbs and egg into cooled onion and season, shape into balls

Wednesday
Breakfast: One pan fry up
Maris piper, cut into cubes and cooked
4 rashers of bacon cut up
6 small mushrooms
6 cherry tomatoes
1 onion
1 or 2 eggs
Stir fry potatoe, onion, bacon, mushrooms, stir fry till cooked add tomatoes cook for 2-3 minutes, make a well in the middle, add more fry light and fry egg
Lunch: salad
Chicken Tikka masala
Marinade for as long as poss
250 g fat free natural yog
juice of 1 lime
1 tbspn tandoori spice blend
2 cm fresh ginger finely grated
3 garlic cloves
salt
Chicken breasts but into pieces
cover and leave to marinade

Cook rice and stir in half a handful of fresh coriander
simmer for 10-12 minutes Remove from heat
and leave to stand for 10-15 min

in a pan fry light 1 garlic clove, 1 red chilli deseeded and finely chopped, 1 tspn tandoori spice blend
then add 500g pasata and 4 tbspn tomatoe puree simmer for 20-25 minutes until thickened.
brown chicken in a frying pan or under the grill. Discard marinade
cook green beans 2-3 minutes then put in a hot pan with 2 tspn black mustard seeds  and cook 2-3 min so be served on the side
Add chicken to sauce simmer for 6-8 minutes remove from heat and stir in 200g fat free fromage frais with a sprinkle of coriander

Thursday
Breakfast fruit salad and yog
Lunch  Left over curry! ;-p
Salmon, slimming world chips and salad

Friday
Breakfast omelette
Lunch  butternut soup
Brown onions, add veg stock and chopped up butternut and potatoes and cook till soft, blend with a blender till smooth can add a bit of milk to make it creamier


Chicken Pizza

Ingredients

• ½ small red onion, chopped
• ½ red pepper, chopped
• 1 small clove of garlic, crushed
• 1 tbsp stock
• 2 vine tomatoes, skinned and chopped
• 1 tbsp tinned tomatoes
• 1 tsp tomato puree
• 1 tsp oregano
• 1 chicken fillet
• Low calorie cooking spray
• 40g low fat hard cheese, grated
• 1 cherry tomato, halved
• Fresh basil, roughly chopped

Method

1. Place the onion, pepper and garlic in a small saucepan with the stock and simmer for a few minutes.
2. Add the vine tomatoes to the pan, then the tinned tomatoes, tomato purée and oregano. Cut the chicken fillet in half horizontally, being careful not to cut it the whole way through. Fold open to make a butterfly shape. Spray a non-stick frying pan lightly with low calorie cooking spray then fry the chicken to give colour on both sides. Place the chicken on a baking tray and place in the oven, 220ºC/200°C Fan/Gas 7 for 15-20 minutes.
3. When cooked, place the tomato mixture on top of the chicken. Add the cheese and sprinkle with basil. Place the cherry tomato on the top, then put back in the oven for 5 minutes. 
4. Serve with a huge crispy salad, a Healthy Extra (on Original) jacket potato or roasted vegetables.

Saturday
Breakfast fruit salad and yog
Lunch  salad
Slimming world burgers

Ingredients

• 900g lean beef mince (5% fat or less)
• 1 small onion, finely chopped
• 2 tsp Worcestershire sauce
• 2 garlic cloves, crushed
• A handful of fresh flat-leaf parsley, finely chopped
• 4 x 60g wholemeal rolls, halved
• 120g Cheddar cheese

For the filling:

• Choose from lettuce leaves, sliced tomatoes, red onions, cucumber and gherkins

Method

1. Place the mince, onion, Worcestershire sauce, garlic and parsley in a food processor, season well and blend until just combined.
2. Transfer to a bowl and combine the mixture using your hands. Divide into 12 portions and shape each into a thin, flat burger.
3. Preheat your grill to high. Spray the burgers with low calorie cooking spray and grill for 3-4 minutes on each side, or until cooked to your liking.
4. To serve, fill a roll with 2-3 burgers, 30g of Cheddar cheese and your choice of extra fillings.

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Sunday
Breakfast:  fruit salad and yog
Lunch: salad/ baked potato, salad and baked beans
Sunday roast with slimming world roast potatoes and veg