you’re murderer or sleuth, you can feel completely innocent when enjoying this
fabulous fruity menu! It’s packed with
Slimming World’s Free Food – satisfying, delicious, healthy everyday foods that
fill you up whilst helping you lose weight.
Mixed Melon With Peppered Feta
Szechuan Spiced Duck with Oranges
Lemon Yogurt Syllabub with Summer Berry Jelly
A fruity summer menu for four from Slimming World at just 9½ Syns on an Original day and 15½ Syns on a Green day when
enjoying duck as a Healthy Extra.
Mixed melon with peppered feta
½ small, ripe watermelon
1 small, ripe honeydew melon
113 g/4 oz feta cheese
small bunch of fresh mint
freshly ground black pepper
1. Using a sharp knife, carefully remove the
skin and pips from the watermelon and honeydew melon. Cut the flesh into thick
slices or chunks. Divide the melon between 4 serving plates, piling it up in
2. Crumble the feta cheese over the melon,
then season with plenty of freshly ground black pepper. Cover and chill in the
refrigerator. Serve garnished with fresh mint leaves.
Szechuan spiced duck with oranges
1 heaped tablespoon Szechuan Chinese five-spice powder
4 x 170g/6oz duck breasts, skinned, boned and all fat removed
salt and pepper
Fry Light, for spraying
250 ml/9 fl oz chicken stock
juice of 3 oranges
1 heaped tablespoon tamarind purée (optional
2 oranges, cut into segments
1 tablespoon freshly chopped coriander
1 tablespoon chopped tomato (optional)
1. Rub the Chinese five-spice powder into
the duck breasts and season lightly with salt and pepper. Fry the duck breasts
in a little Fry Light for 2 minutes over a high heat, then turn them over and
cook for 2 more minutes to seal in all the flavours and juices.
2. Reduce the heat and cook for
approximately 7 minutes until juicy and pink. Rest for 2–3 minutes before
3. Meanwhile, heat the chicken stock in a
pan and add the orange juice and tamarind purée (if using). Bring to the boil,
then reduce the heat and stir in the orange segments.
4. Serve the duck breasts with the sauce
poured over them. Sprinkle with coriander and garnish if wished with chopped
tomato. Steamed spring greens and boiled potatoes make a delicious
accompaniment to this dish.
Lemon yogurt syllabub with summer berry
fruity dessert is a light and refreshing way to finish a meal. You can make it
227 g/8 oz very low-fat natural yogurt
3 level tablespoons skimmed milk powder
artificial sweetener, to taste
grated zest of 1 lemon
1 small egg white
12 raspberries, to garnish
strips of lemon peel
113 g/4 oz strawberries
113 g/4 oz raspberries
113 g/4 oz blackberries
113 g/4 oz blueberries
425 ml/15 fl oz water
7g/ ¼ oz gelatine
2 tablespoons hot water
1. Make the jelly: cut the strawberries into
quarters and leave the other fruits whole. Put half of the fruits in a saucepan
and cover with the water. Add a little artificial sweetener and poach gently
over a low heat for 1–2 minutes until the fruits just start to soften. Do not
overcook – they must retain their shape. Press the remaining fruits through a
sieve to extract the juices. Add to the fruits in the pan.
2. Soak the gelatine in the hot water for 1
minute. Strain the juices from the poached fruits into a bowl and stir in the
gelatine. Strain again. Cool the cooked fruits quickly and divide them between
4 attractive tall glasses. Pour the strained syrup over to just cover them.
Chill in the refrigerator for about 2 hours until set.
3. To make the syllabub, in a bowl mix the
yogurt with the skimmed milk powder. Sweeten to taste with artificial
sweetener, and add the lemon zest. Whisk together and then chill for about 40
minutes until firm and slightly thickened. Beat the egg white until stiff and
fold into the syllabub.
4. Spoon the syllabub
over the jelly and return to the refrigerator for 2 hours. To serve, decorate
the top of each syllabub with raspberries and lemon peel. Serve chilled.
For many more deliciously filling and delightfully
slimming recipes and menus, visit www.slimming-world.com
or come and join a warm and friendly Slimming World group – you’ll find your local
group details here.