your step! Spring in

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 – food that is 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.

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Chicken And Spring Vegetable Bake

Ready in 30 minutes

INGREDIENTS

Low-calorie cooking spray

SERVES 4

8 skinless and boneless chicken thighs, all visible fat removed

300g long-stem broccoli florets

300g sugar snap peas

8 thick spring onions or salad onions, halved lengthways

4 garlic cloves, unpeeled

4 large tomatoes, halved

4 tbsp chopped fresh tarragon

450ml boiling chicken stock

Lemon wedges, to serve

Method

Preheat your oven to 220°C/fan 200°C/gas 7.

Spray a non-stick frying pan with low-calorie cooking spray and place over a high heat. Make a few deep slashes in the chicken thighs, add them to the pan and fry for a couple of minutes on each side or until lightly browned (in batches if necessary).

Put the broccoli, sugar snaps, spring or salad onions and garlic cloves in a nonstick roasting tin and season lightly. Add the tomatoes, cut-side up, and most of the tarragon. Sit the chicken thighs on top, pour over the stock and cover with foil. Cook for 20 minutes or until the chicken is cooked through and the vegetables are tender.

You can serve the garlic cloves whole or squeeze out the garlic flesh and toss it through the vegetables. Scatter over the remaining tarragon and serve hot with lemon wedges to squeeze over.

Prawn Risotto

Ready in 1 hour

INGREDIENTS

Low-calorie cooking spray

1 onion, finely sliced

2 garlic cloves, crushed

350g dried risotto rice

1.2 litres hot chicken stock, made with 2 stock cubes

2 courgettes, coarsely grated

300g raw peeled king prawns

200g spring greens, shredded

Zest of 1 unwaxed lemon, plus a squeeze of juice

SERVES 4

Method

Spray a large, deep, non-stick frying pan with cooking spray and place over a medium heat. Fry the onion for 10 minutes, adding a splash of water if it starts to stick to the pan. Add the garlic and fry for 2 minutes.

Add the rice and fry for 1-2 minutes, stirring. Gradually add the stock a ladle at a time, stirring continuously, until the rice is almost tender but you have some stock left. (This should take around 30 minutes and the risotto should bubble gently all the time – you may need to add some hot water if you run out of stock.)

Season, then add the courgettes, prawns and spring greens with a couple more ladles of stock. Cook for 5 minutes until the prawns are pink and cooked through, and the greens are wilted.

Remove from the heat. Cover and leave to stand for 5 minutes. Ladle into 4 bowls and top with the lemon zest and juice.