A speedy super free pasta dish

This is not a recipe as such but is a demonstration of how I pack loads of super free and speed foods into my meals.

SUPER FREE FOODS = as many as you want! Mine had 8
SPEED FOODS = mine has 9

quorn Swedish meatballs and butternut squash spaghetti


– quorn Swedish meatballs
– spaghetti
– onion, cherry tomatoes, tin tomatoes, celery, carott, mushrooms, peppers, butternut squash
– tomato paste, garlic, salt, pepper


In fry light, fry your onion and garlic, and tomato paste and cook down, tip in a tin of tomatoes leave to bubble away.
In another pan fry more onion, grated carott, celery and peppers add the meatballs cook for a little then add the rest of the veg ( I steamed the butternut squash cubes first to make it quicker). Tip in the tomato sauce and simmer for 10 minutes. Season to taste.

Top Tips

~ I grate carrots and celery into everything. I don’t like carrots and luke doesn’t like celery but he honestly has no idea I even use celery in his meals any more. It’s a really good way to bump up your super free and increase the filling power of your food.
~ quorn is fat free and loads better than antibiotic pumped red meat you’ll save loads of calories if you swap out some of your red meat for quorn. Quorn mince is a great place to start because in many meal you can hardly tell the difference.

* Although I make every effort to correctly work out syns values, please be aware that syn values may vary depending where you buy certain items and that being human I do make mistakes. If using my recipes please double-check the syn value for yourself, I would hate a mistake to sabotage anyone’s weight loss



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