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the healthy way

the Weigh-Less way."

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Beef and Bean Bake

Serves: 4

Better Choice recipe

1 serve = 3 Protein + 1 ½ CC + ½ Veg

Prep: 25 min

Cook: under 3 hours

630g lean stewing beef, all visible fat removed, cubed

2 large onions, peeled and roughly chopped

2 carrots, peeled and roughly chopped

1 level tbsp plain flour

Salt and freshly ground black pepper

300ml boiling hot beef stock

2 tsp Worcestershire sauce

400g can baked beans

2 bay leaves

600g potatoes, peeled and thickly sliced

Method

Preheat the oven to 180°C/160°C Fan/Gas 4.

Place the beef, onions, carrots and flour in a baking dish, season and toss to mix well.

Pour in the boiling hot stock then add the Worcestershire sauce, baked beans and bay leaves. Stir to mix well and arrange the sliced potatoes on top of the meat mixture.4. Cover with foil then place in the oven for  2 ½ - 3 hours or until the potatoes are cooked and tender.

Remove the foil, then turn the oven up to brown the potatoes, or finish under the grill for 5 - 8 minutes until brown.

Ready in

60 min

Tarragon Lamb Chops

Serves 4
1 Serve = 1 ½ Protein + ½ Veg
Good Choice Recipe 

Prep: 15 min

Cook: 45 min

470g lamb chops (raw weight) 
15ml (1 tbsp.) dried tarragon
40ml (2 ½ tbsp.) oil
200g onion sliced
5 clove
250ml Namaqua Extra Crispy Dry White Wine
salt and black pepper
3 cloves garlic, chopped

Slit the chops and insert the garlic into the slits. 
Season with tarragon and sprinkle onion and clover over chops and leave to marinate for an hour. Season with salt and black pepper. Place the lamb (reserve 
marinade for basting) on a greased oven tray and grill in a preheated oven at 180°C (350°F, Gas Mark 4) for 30 minutes. Baste occasionally with marinade. 
Serve with roasted potatoes and steamed 
vegetables from daily allowance.


*Allowing 30% for bone and removal of fat.
 

Ready in

60 min

Peanut Butter Pork

1 Serve = ½ CC + 1½ Protein + 2½ Fat
Serves 4

Good Choice Recipe

Prep: 10 min

Cook: 20 min

40g flour
salt and freshly ground black pepper
480g pork fillet, cut into medallions
1 onion diced 
15 ml olive oil
75ml peanut butter
375 ml chicken stock
15ml soy sauce

Peanuts to garnish (from daily allowance)

 

Season the flour with salt and pepper.Dust the pork fillet medallions with the seasoned flour. Sauté the onion in the olive oil until tender, then add the pork fillet and brown.Mix the peanut butter with the stock and soy sauce, and stir into the pork. Cover and simmer for 20 minutes.  Serve with vegetables or carbs from your daily allowance.

Ready in

30 min

Squash and Sweet

Potato Stew

Ready in

30 min

Serves: 4

1 serve = 1 ½ Protein + 1 Veg + 1 CC

Best Choice Recipe

Cook time: 25 min

10ml Weigh-Less Extra Virgin Olive Oil

12 lean bacon rashers, all visible fat removed and roughly chopped

1 onion, roughly chopped

400g butternut, peeled and cubed

320g sweet potato, peeled and cubed

2 garlic cloves, crushed

400g can chopped tomatoes

1 tsp dried rosemary

1 tsp dried parsley

4 tbsp tomato purée

300ml boiling vegetable stock

200g trimmed green beans

Coat a  large saucepan with 10ml Weigh-Less Extra Virgin Olive Oil and place over a high heat. Add the bacon, onion, squash, sweet potato and garlic and stir-fry for 1-2 minutes, then add the chopped tomatoes, dried herbs, tomato purée and stock.

Bring to the boil, cover and cook over a medium heat for 8-10 minutes. Stir in the green beans and cook for a further 8 minutes or until piping hot.

Remove from the heat and ladle into warmed bowls to serve.

Tip: You can buy packs of prepared squash and sweet potato in some supermarkets. Any leftover stew can be made into a delicious soup by whizzing it in a blender with some more stock.