EAT WELL AND FEEL GREAT!

(choose one, all serve four)

BEEF BURGER WITH CHIPS

AND ONION RINGS

Ready in 1 hour

● 500g lean beef mince (5% fat or less)

● 2 garlic cloves, crushed

● 1 small onion, finely chopped

● 1kg floury potatoes, peeled and cut into chips

● Low-calorie cooking spray

● 1 large onion, cut into 1cm-thick slices, rings separated

● 25g plain flour

● 1/2 level tsp baking powder

● 1/4 tsp paprika

● 1 large egg, beaten

● 50g dried panko breadcrumbs

● 2 level tbsp extra-light mayonnaise

● 4 x 60g wholemeal rolls, halved

● 4 large lettuce leaves

● 2 tomatoes, sliced

● Mixed-leaf salad, to serve

STEP 1 Preheat your oven to 230°C/fan 210°C/gas mark 8. Put the mince, garlic and chopped onion in a mixing bowl and season. Mix together, then shape into 4 burgers. Cover and set aside.

STEP 2 Spread the chips on a large, non-stick baking tray in a single layer and spray with low-calorie cooking spray. Set aside.

STEP 3 Put the onion rings in a bowl and cover with cold water. Mix the flour, baking powder and paprika in a shallow dish. Pour the egg into a second dish and the breadcrumbs into a third. Coat one onion ring at a time in the flour, dip into the egg and evenly coat in the breadcrumbs. Spread on a large, nonstick baking tray and spray with low-calorie cooking spray.

STEP 4 Bake the chips and onion rings for 8 minutes, turn over, then bake for a further 8-10 minutes, until golden. Meanwhile, spray a nonstick frying pan with low-calorie cooking spray and place over a medium-high heat. Cook the burgers for 5-6 minutes on each side.

STEP 5 Spread a quarter of the mayonnaise over the base of each roll. Top with the lettuce, tomatoes and a burger, and serve a quarter of the onion rings per person with the chips and salad on the side.

SALMON WITH TOMATO

AND FENNEL SALAD

Ready in 25 minutes

● 1 medium onion, thinly sliced

● 2 large fennel bulbs, sliced

● 1 tsp fennel seeds, lightly crushed

● 1 tsp ground coriander

● 2 garlic cloves, crushed

● 250ml boiling vegetable stock

● 600g floury potatoes, peeled and sliced

● 350g cherry tomatoes

● 4 skinless and boneless salmon fillets

● 1 lemon, thinly sliced

● A few fresh basil leaves, to serve

STEP 1 Put the onion, fennel, fennel seeds, coriander, garlic and stock in a wide saucepan and season lightly. Cover and simmer over a medium heat for 3-4 minutes, or until the vegetables are slightly softened.

STEP 2 Meanwhile, boil the potatoes for

8-10 minutes. Drain well and spread onto a baking tray and spray with low-calorie cooking spray. Roast for 12-15 minutes, or until lightly golden in colour.

STEP 3 Uncover the pan and scatter over the cherry tomatoes. Place the salmon fillets on top, skinned-side down. Top with the lemon slices, cover the pan and simmer for 10 minutes, or until the salmon is cooked. STEP 4 Divide everything between plates, scatter over the basil leaves and grind over some black pepper, to serve.

(V) HUEVOS BAKED BEANS

Ready in 45 minutes

● 1 large red onion, halved and thinly sliced ● 1 tsp sweet smoked paprika

● 4 roasted red peppers in brine from a jar, drained and sliced

● 400g can chopped tomatoes with garlic ● 2 x 400g cans baked beans

● 100g baby spinach leaves

● 4 eggs*

● Salad, to serve

STEP 1 Preheat the oven to 200˚C/fan 180˚C/ gas mark 6.

STEP 2 Place a large, non-stick ovenproof frying pan over a low heat. Add the onion and 2 tbsp water and cook for about 10 minutes, or until softened, stirring occasionally.

STEP 3 Sprinkle over the paprika and cook for 1-2 minutes, then stir in the peppers, tomatoes and beans and simmer for 10 minutes, stirring occasionally.

STEP 4 Add the spinach and cook for 3-4 minutes, stirring until wilted. Make 4 wells in the mixture and break an egg into each well. Season lightly and transfer the pan to the oven

for about 10 minutes, or until the whites are set and the yolks are done to your liking. Serve hot with the salad.

*Pregnant women, the elderly, babies and toddlers are advised to choose eggs showing the British Lion stamp if eating raw or partially cooked eggs.

FALAFEL WITH HARISSA YOGHURT (V) Ready in 30 minutes

● 1 medium onion, quartered

● 4 garlic cloves, peeled

● ½ small pack fresh parsley

● 2 x 400g cans chickpeas, drained, rinsed and dried

● 4 tsp ground coriander

● 4 tsp ground cumin

● 4 level tbsp chickpea (gram) flour or plain flour

● 2 level tsp baking powder

● Low-calorie cooking spray

● 1 soft lettuce, roughly chopped

● 200g cherry tomatoes, chopped into wedges

● 1 red onion, sliced into thin rings

FOR THE HARISSA YOGHURT:

● 200g fat-free natural Greek yoghurt

● 1 level tbsp harissa paste

● Grated zest of ½ small unwaxed lemon

STEP 1 Put a non-stick baking tray into the oven and preheat it to 220˚C/ fan 200˚C/gas mark 7.

STEP 2 Put the onion, garlic and most of the parsley into a food processor and chop roughly using the pulse button. Add the chickpeas and pulse until you have a coarse paste. Scrape the chickpea mixture into a mixing bowl and stir in the spices, flour, baking powder and ½ tsp salt.

STEP 3 Scoop up about 2 tbsp of the falafel mixture and shape it into a small patty, about 5cm wide and 1cm thick. Repeat until you’ve used up all the mixture (you should have enough to make about 24 patties). Remove the baking tray from the oven, spray with low-calorie cooking spray and arrange the falafel on the tray. Spray the tops with a little more low-calorie cooking spray and bake for 6 minutes. Turn the falafel (they should be golden brown underneath), then return to the oven and bake for a further 6 minutes. Leave to rest for about 5 minutes to firm up slightly.

STEP 4 Meanwhile, mix the yoghurt, harissa, lemon zest and a pinch of salt in a bowl and divide between individual pots.

STEP 5 Arrange the lettuce, tomatoes and red onion rings on plates and top with the falafel. Place the harissa yoghurt pots on the plates and drizzle some on the falafel. Chop the remaining parsley and scatter over to serve.

● For a vegan alternative, use plain unsweetened soya yoghurt with added calcium instead.

● All recipes are taken from Slimming World’s collection. Recipes are based on Slimming World’s Food Optimising plan and the liberating concept of Free Food – those foods that are naturally lower in energy density (calories per gram) and most satiating, so you stay fuller for longer. To find out more about Slimming World and how to join, visit slimmingworld.co.uk or slimmingworld.ie, or call 0344 897 8000 or 01 656 9696.

*Slimming World recommends a safe and steady weight loss of one to two pounds per week, but you may lose more in your first weeks. ©Slimming World 2021 “Slimming World” and “Free Food” are trademarks of Miles-Bramwell Executive Services operating as Slimming World.