Smash Burger Tacos (0.5 swip!)

If you have been anywhere near the internet recently, you have probably seen these glorious smash burger tacos making the rounds. Well, put the phone down and get your apron on, because we have given them a proper Slimming World makeover. Packed with Free Foods, loading up on Speed Foods, and using your Healthy Extras, this recipe feels so naughty you will be looking over your shoulder for the diet police. It is quick, absolutely cracking for a midweek tea, and will not derail your weigh-in day. Let us get smashing!

Ingredients:

• 400g 5% fat lean beef mince (Free)

• 4 small wholemeal tortilla wraps (Healthy Extra B)

• 40g reduced-fat Cheddar cheese, grated (Healthy Extra A)

• 1/2 head of iceberg lettuce, finely shredded (Speed)

• 1 small white onion, finely diced (Speed)

• A generous handful of sliced gherkins (Speed)

• Salt and black pepper to taste

  For the brilliant burger sauce:

• 4 tbsp fat-free natural yogurt (Free)

• 1 tbsp reduced-sugar tomato ketchup (0.5 Swips)

• 1 tsp American mustard (Free)

• 1 tbsp pickle juice straight from the jar (Free)

Method:

First things first, divide your lean beef mince into four equal meatballs. Do not overwork the meat, or it will be tougher than an old boot.

1. Place one meatball in the centre of a wholemeal wrap and press it down flat until it covers the entire surface right to the edges. Season generously with salt and pepper.

2. Heat a large, non-stick frying pan over a high heat. Spray with a little low-calorie cooking spray. Place the wrap meat-side down into the pan. Cook for 3 to 4 minutes until the beef is beautifully browned and cooked through.

3. Flip the taco over so the wrap is touching the pan. Scatter a quarter of the grated Cheddar cheese over the hot beef. Let it cook for another minute until the cheese is wonderfully melty and the wrap is crisp.

4. While the tacos are cooking, whip up your burger sauce by mixing the fat-free yogurt, reduced-sugar ketchup, mustard, and pickle juice in a small bowl. Give it a good stir until smooth.

5. Remove the taco from the pan and load it up with the shredded lettuce, diced onion, and gherkins. Drizzle over a spoonful of that magic burger sauce.

6. Fold in half and devour immediately. Grab some kitchen roll, it might get messy!

Miso Chicken and Vegetable Noodle Soup

Serves: 2
Ready in: 30 minutes
Syns: 0 (when using Free Food ingredients and checking your miso paste)

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Ingredients:

• 2 chicken breasts, thinly sliced

• 2 garlic cloves, minced

• 1 tsp fresh ginger, grated

• 1 litre chicken stock (using a stock cube is fine)

• 1 tbsp white miso paste (most are syn-free in small amounts, but double check your brand)

• 1 tbsp low-sodium soy sauce

• 1 tsp rice vinegar or white wine vinegar

• 1 carrot, peeled into ribbons

• 3 Broccoli stalks

• 1 pepper, sliced into thin strips

• 2 nests dried wholewheat noodles or rice noodles (check they’re syn-free)

• 1 spring onion, chopped

• Coriander or chilli flakes for garnish (optional)

• Low-calorie cooking spray

Method:

1. Spray a large pan with cooking spray and gently cook the garlic and ginger for 1 to 2 minutes, just until fragrant.

2. Add the chicken and cook for 5 minutes or so, until it starts to colour.

3. Stir in the chicken stock, soy sauce, vinegar and miso paste. Make sure the miso dissolves properly.

4. Let it simmer for 10 minutes, then add the noodles, carrots, and pepper

5. Cook everything together for another 5 minutes, or until the noodles are soft and the veg is just tender.

6. Taste and adjust seasoning if needed. Serve hot, topped with spring onions and a little coriander or chilli if you like a kick.

Notes:

• This soup is ideal if you’re looking for something filling but still totally on plan.

• If you’re veggie, you can swap the chicken for firm tofu (just remember to check syns if using marinated versions).

• One of those quick and handy dinners that feels way more comforting than the effort it takes. Perfect for chilly evenings or when you just need something warm and savoury.