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The Slimming World Free Food range, available exclusively at Iceland, was made for those days when cooking from scratch just isn’t on the menu. It means that you can always have a fuss-free, slimming-friendly option ready and waiting in your freezer. Even better, everything in the food range (which includes meals, meats, sides, soups and sauces, plus lunch bowls, tray bakes and ‘ready to cook’ dishes – phew!) is completely Free.

Free Foods help fill you up and leave you feeling satisfied for longer, they’re called Free Foods as you don’t need to weigh, measure or count them in any way!  They’re at the heart of our Food Optimising eating plan and the Slimming World Free Food range – making it easy to keep your slimming goals on track, no matter how busy life might get.

Our Slimming World sauces are a simple way to take a meal from so-so to super, with next to no effort needed – just pop them in the microwave and stir. 

So if you’re feeling saucy, read on to find serving suggestions and recipe ideas to help you make a meal out of the following Slimming World sauces:

Slimming World Barbecue Sauce
Slimming World Tomato and Red Pepper Sauce
Slimming World Sweet and Sour Sauce
Slimming World Chip Shop Curry Sauce

Shop the full Slimming World Free Food range here 

Slimming World Barbecue Sauce

Slimming World Barbecue Sauce packaging

Packed with paprika, dark soy sauce and diet cola, this slimming-friendly sauce adds a sweet and smoky flavour punch to burgers, chicken, fries and more!

Make it at home: You’ll find the recipe for our barbecue sauce here.

What to make with Slimming World Barbecue Sauce

Prawn gumbo

Slimming World prawn gumbo in light blue casserole dish

serves 4
Free
ready in 35 minutes

What you need:

low-calorie cooking spray
2 large peppers (any colours), deseeded and cut into strips
2 celery sticks, sliced
1 large onion, roughly chopped
1 medium leek, sliced
300g tomatoes, cut into wedges
2 tsp smoked paprika
½ tsp cayenne pepper
350g pot Slimming World Barbecue Sauce
400g can chopped tomatoes
225g green beans, trimmed
300g king or tiger prawns
2 tbsp freshly chopped oregano, plus sprigs to serve
5 tbsp freshly chopped parsley

What you do:

1. Spray a large non-stick casserole pan or saucepan with low-calorie cooking spray and place it over a medium heat. Add the peppers, celery and onion and cook for 5-7 minutes or until soft and lightly charred in places. Add the leek, fresh tomatoes, smoked paprika and cayenne pepper and cook for 3-4 minutes or until the tomatoes are beginning to soften and the leek has a vibrant green colour.

2. Meanwhile, cook the barbecue sauce according to the pack instructions. Stir the sauce through the vegetables along with the canned tomatoes, then half-fill the tomato can with water and add that too. Bring to the boil, then reduce the heat to low and cook for 10 minutes or until the tomatoes are soft but still holding their shape, stirring occasionally.

3. At the same time, cook the green beans in a saucepan of boiling water over a high heat for 5 minutes. Drain and add to the gumbo along with the prawns, oregano and most of the parsley. Cook for a further 3 minutes until the prawns are piping hot, then scatter with the remaining parsley and the oregano sprigs.

Tex-Mex sweet potato and bean salad

Tex-Mex sweet potato salad on a yellow serving plate

serves 4-6
Free
vegetarian 
ready in 30 minutes

What you need:

600g sweet potatoes, cut into chunks
1 large courgette, cut into chunks
low-calorie cooking spray
1 large red pepper, deseeded and cut into thin strips
3 tomatoes, cut into wedges
½ red onion, finely sliced
325g can sweetcorn, drained
400g can borlotti beans, drained and rinsed
350g pot Slimming World Barbecue Sauce
2 tbsp red wine vinegar
4 tbsp chopped fresh parsley, to serve
fresh thyme sprigs, to serve

What you do:

1. Preheat your oven to 200˚C/fan 180˚C/gas 6.

2. Put the sweet potatoes and courgette on a large non-stick baking tray, spray with low-calorie cooking spray and roast for 20 minutes or until lightly charred and tender.

3. Meanwhile, put the red pepper, tomatoes, onion, sweetcorn and beans in a large mixing bowl. Season lightly and toss well.

4. Cook the barbecue sauce according to the pack instructions. When it’s ready, add the vinegar, then stir most of it through the veg and beans in the mixing bowl.

5. Add the sweet potatoes and courgette to the mixing bowl and gently toss to coat in the sauce. Scatter over the parsley and thyme and serve with the extra sauce in a bowl or jug for extra drizzling.

Sticky barbecue chicken drumsticks with sweet potato chips

Sticky barbecue chicken drumsticks on a white serving dish

serves 4
Free
ready in 1 hour

What you need:

350g pot Slimming World Barbecue Sauce
1kg chicken drumsticks
500g sweet potatoes, cut into chips
low-calorie cooking spray
½ tsp paprika or smoked paprika
½ red chilli, thinly sliced, to serve
½ green chilli, thinly sliced, to serve
2 spring onions, finely sliced, to serve
fresh thyme sprigs, to serve

What you do: 

1. Preheat your oven to 200˚C/fan 180˚C/gas 6.

2. Cook the barbecue sauce according to the pack instructions.

3. Meanwhile, skin the drumsticks by picking away the skin near the thick end and pulling it off over the bony end (use a bit of kitchen paper to help you get a good grip). Put the drumsticks in a large mixing bowl and season lightly.

4. Pour the sauce over the drumsticks, tossing to coat well. Transfer to a large non-stick roasting tin and roast for 35-40 minutes, tossing occasionally, until they’re lightly charred, cooked through and well coated in the sauce.

5. Once the chicken is in the oven, put the sweet potato chips in another large non-stick roasting tin and spray with low-calorie cooking spray. Sprinkle over the paprika, a little salt and plenty of freshly ground black pepper. Cook in the oven for 25-30 minutes or until lightly charred and tender, shaking the tin every 10 minutes or so to stop the chips sticking.

6. Divide the chicken and chips between plates, scatter over the chilli, spring onions and thyme and serve with salad.

Smoky pork and pepper casserole with carrot and parsnip mash

Smoky pork and pepper casserole on a white and red plate

A hearty stew that’s ready in just 35 minutes? This hunger-busting supper is the stuff of comfort food dreams!

WARM ME UP: You can find our pork and pepper casserole recipe here.

Boston baked beans with chunky veg

Boston baked beans served on a blue plate

With borlotti, cannellini and kidney, this divine dish is full of beans, and you can rustle it up in just 35 minutes.

YEE-HAW: You can find our Boston baked beans recipe here.

Barbecue tofu poke bowl

Barbecue tofu poke bowl on a turquoise plate

Slimming World Barbecue Sauce puts a smoky spin on this trendy favourite. Our vegetarian version features crispy chunks of tofu and plenty of weight loss-boosting veggies.

POKE FACE: You can find our barbecue tofu bowl recipe here.

Slimming World Tomato and Red Pepper Sauce

Slimming World red pepper and tomato sauce in a silver pan on a light blue background

Pasta, casseroles, soups, chillies… this rich tomato sauce makes a brilliant base for a whole heap of delicious dinners – which one will you try first?

Make it at home: You’ll find the recipe for our tomato and red pepper sauce here.

Recipes to try:

Italian seafood stew

Italian seafood stew with rice and green vegetables in a blue pot on a white background

serves 2
Free
ready in 30 minutes

What you need:

350g pot Slimming World Tomato and Red Pepper Sauce
1 medium onion, sliced
1 large red pepper, deseeded and sliced
1 small fennel bulb, trimmed and sliced
½ tsp dried chilli flakes
1 garlic clove, crushed
½ tsp fennel seeds, lightly crushed
130ml hot vegetable stock
1 tsp paprika
½ x 400g can cannellini beans, drained and rinsed
½ tbsp lemon juice
200g mixed seafood (usually prawns, squid and mussels), thawed if frozen
150g skinless and boneless white fish fillet, cut into bite-size chunks
shredded fresh basil, to serve

What you do:

1. Cook the sauce according to the pack instructions.

2. Meanwhile, place a large, non-stick casserole pan or saucepan over a medium heat and add the onion, red pepper, fennel, chilli flakes, garlic, fennel seeds, 2 tbsp stock and some seasoning. Cover and cook for 5 minutes or until the vegetables are beginning to soften.

3. Add the paprika, beans and remaining stock and pour in the tomato and red pepper sauce. Bring to a simmer, cover again and cook for 5 minutes.

4. Uncover the pan and check the seasoning. Stir in the lemon juice and seafood, bring back to a simmer and scatter the fish chunks on top. Cover the pan and simmer for 5 minutes or until the seafood is tender and warmed through and the fish is just cooked.

5. Scatter over the basil and serve hot with plain boiled rice and vegetables.

Roasted ratatouille

Roasted ratatouille in a green bac

serves 4
Free
vegan
ready in 40 minutes

What you need:

2 large red onions, halved and sliced
2 large peppers (red and yellow), deseeded and cut into bite-size chunks
2 aubergines, cut into bite-size chunks
2 large courgettes, halved lengthways and thickly sliced
low-calorie cooking spray
2 x 350g pots Slimming World Tomato and Red Pepper Sauce
5 tbsp tomato purée
2 garlic cloves, crushed
1 tsp dried mixed herbs or dried oregano
fresh basil leaves, to serve

What you do:

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

2. Put the onions, peppers, aubergines and courgettes in 1 really large or 2 smaller non-stick roasting tins or ovenproof dishes and spray with low-calorie cooking spray. Season lightly, toss well and roast for 30 minutes, turning the vegetables halfway.

3. Meanwhile, cook the sauce pots according to the pack instructions and pour them into a large saucepan. Add the purée, garlic and mixed herbs (or oregano) and bring to the boil over a high heat. Reduce the heat to medium-low, cover and simmer for 5 minutes.

4. Gently stir the roasted vegetables into the sauce, check the seasoning and scatter over the basil. This is delicious with a jacket potato or plain boiled rice, plus plenty of salad.

Meatball pasta bake

Meatball pasta bake with a side salad in a red roasting pan on a green background

serves 4
Free
ready in 40 minutes

What you need:

320g pack Slimming World Beef and Pork Meatballs
1 medium onion, chopped
3 sweet peppers (a mix of colours), deseeded and diced
2 garlic cloves, crushed
4 back bacon rashers, visible fat removed, chopped
1 courgette, halved lengthways and sliced
400g dried pasta shapes, such as fusilli
2 x 350g pots Slimming World Tomato and Red Pepper Sauce
250g cherry tomatoes, halved

What you do:

1. Cook the meatballs according to the pack instructions.

2. Once the meatballs are cooking, place a large non-stick saucepan over a medium heat and add the onion, peppers, garlic, bacon and 3 tbsp water. Cover and cook for 5 minutes, then stir in the courgette, cover again and cook for 2 minutes or until all of the vegetables are almost tender.

3. Meanwhile, cook the pasta and the sauce pots according to their pack instructions.

4. Preheat your grill to medium-high.

5. Add all the sauce to the vegetables and bring to a simmer. Stir in the meatballs, cover and simmer for 5 minutes.

6. Drain the pasta and tip it into a shallow ovenproof dish. Stir the meatball mixture through the pasta, scatter over the cherry tomatoes and season lightly. Pop it under the grill for 5 minutes or until the tomatoes are tender and serve hot with a salad.

Slimming World Sweet and Sour Sauce

Slimming World sweet and sour sauce in a dark grey pot on a light grey background

This ever-popular saucy sensation goes well with chicken, pork, tofu, vegetables… pretty much anything you fancy!

Make it at home: You can find the recipe for our sweet and sour sauce here.

Recipes to try:

Classic sweet and sour prawn stir-fry

Slimming World sweet and sour prawn stir fry in grey plan with rice and baby sweetcorn on the side on a dark blue background

serves 2
Free
ready in 25 minutes

What you need:

350g pot Slimming World Sweet and Sour Sauce
1 large carrot, halved lengthways and sliced 
100g sugar snap peas
low-calorie cooking spray
1 medium onion, roughly chopped
1 large red pepper, deseeded and cut into bite-size chunks
2 garlic cloves, sliced
2.5cm piece fresh root ginger, peeled and finely shredded
1 red chilli, halved lengthways, deseeded and sliced
200g raw peeled king or tiger prawns, thawed if frozen
4 spring onions, 3 cut into 5cm pieces, 1 thinly sliced
125g fresh pineapple, cut into chunks

What you do:

1. Cook the sauce according to the pack instructions.

2. Meanwhile, cook the carrot and sugar snap peas in a saucepan of boiling water over a high heat for 2 minutes. Drain well.

3. Spray a non-stick wok or large frying pan with low-calorie cooking spray and place over a medium heat. Add the onion and red pepper and stir-fry for 6 minutes or until just tender.

4. Increase the heat to high, add the garlic, ginger and chilli and stir-fry for 1 minute. Add the prawns, spring onion pieces, carrot and sugar snaps and stir-fry for 2 minutes or until the prawns are firm and pink.

5. Stir in the sweet and sour sauce and simmer for 2 minutes or until everything is piping hot. 

6. Scatter over the sliced spring onion and pineapple and serve with cooked dried noodles or plain boiled rice.

Sweet and sour five-spice chicken tray bake

Slimming World sweet and sour five-spice chicken traybake on a purple background

serves 4
Free
ready in 50 minutes

What you need:

3 tbsp oyster sauce
1 tbsp dark soy sauce
1 level tsp sweetener granules
3 garlic cloves, crushed
5cm piece fresh root ginger, peeled and finely grated
1 red chilli, deseeded and finely chopped
1 tsp Chinese five-spice powder* 
8 large skinless and boneless chicken thighs, visible fat removed
2 medium onions, cut into bite-size chunks
3 medium sweet peppers, deseeded and cut into bite-size chunks
350g baby corn
3 medium carrots, halved lengthways and sliced
low-calorie cooking spray
2 x 350g pots Slimming World Sweet and Sour Sauce
225g can bamboo shoots, drained
thinly sliced spring onions, to serve

*Watch out for spice/seasoning blends that have added ingredients (like sugar, oil or starch). To protect your weight loss, count ½ Syn per level tsp/1½ Syns per level tbsp.

What you do:

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

2. Put the oyster sauce, soy sauce, sweetener, garlic, ginger, chilli and five-spice powder in a mixing bowl and stir well. Add the chicken and toss to coat well. 

3. Put the onions, peppers, baby corn and carrots in 1 really large or 2 smaller non-stick roasting tins. Spray with low-calorie cooking spray, toss well and spread the veg out in an even layer. Nestle the chicken thighs among the vegetables, spoon over any marinade left in the bowl and roast for 30 minutes.

4. Meanwhile, cook the sauce according to the pack instructions.

5. Remove the veg from the oven, scatter over the bamboo shoots and pour over the sweet and sour sauce. Return to the oven for 10 minutes or until the chicken and vegetables are cooked and the sauce is bubbling hot. Sprinkle with the spring onions and serve hot with plain boiled rice or noodles.

Thai-style sweet and sour tofu

Slimming World Thai-style sweet and sour tofu in a white bowl with rice on the side on a light grey background

serves 2
Free
vegan
ready in 25 minutes

What you need: 

350g pot Slimming World Sweet and Sour Sauce
low-calorie cooking spray
400g pack firm plain tofu, drained and cut into small chunks
1 medium onion, roughly chopped
3 small peppers (a mix of colours), deseeded and cut into bite-size chunks
2 garlic cloves, sliced
2.5cm piece fresh root ginger, peeled and finely shredded
2 small red chillies, deseeded and thinly sliced across
1 tbsp soy sauce
juice of ½ unwaxed lime, plus wedges to serve
½ large cucumber, halved lengthways, deseeded and sliced
150g cherry tomatoes, halved
fresh coriander sprigs, to serve

What you do:

1. Cook the sauce according to the pack instructions. 

2. Meanwhile, spray a large non-stick frying pan with low-calorie cooking spray and place over a medium heat. Cook the tofu for 3 minutes or until golden, turning often, and transfer to a plate.

3. Spray the pan with more low-calorie cooking spray, add the onion and peppers and stir-fry for 6 minutes or until just tender. Add the garlic, ginger and chillies and stir-fry for 1 minute. 

4. Return the tofu to the pan, pour over the sweet and sour sauce and add the soy sauce and lime juice. Bring to a simmer and cook for 1 minute. Stir in the cucumber and cherry tomatoes and simmer for 2-3 minutes or until everything is piping hot. Season to taste, add the coriander sprigs and serve with plain boiled rice and lime wedges.

Slimming World chip shop curry sauce

Slimming world Food Range curry sauce

This versatile Chinese-style curry sauce is perfect for cook-in curries, stir-fries and, of course, dipping your Slimming World chips!

Make it at home: If you have more time to spare, you’ll find the recipe for this sauce here

Serve it with:

Fish and chips

Fish, chips and mushy peas - Slimming World Blog

This chip-shop curry makes a saucy side for a Slimming World fish supper. Make it a champion chippy tea with mushy peas too!

Recipes to try:

Chinese chicken curry

Chinese chicken- Slimming World food range curry

Free
serves 2-3
ready in 30 minutes

What you need:

350g pot Slimming World chip shop curry sauce (available from Iceland stores)
low-calorie cooking spray
2 skinless and boneless chicken breasts, cut into bite-size chunks
1 large onion, roughly chopped 
2 small peppers (1 red and 1 yellow, if possible), deseeded and roughly chopped
100g sugar snap peas, halved 
1 large pak choi, roughly chopped
100g frozen peas
1/4 tsp Chinese five-spice powder
11/2 tbsp reduced-salt soy sauce
2 spring onions, sliced, to serve
chopped fresh coriander, to serve

What you do: 

1. Cook the curry sauce according to the pack instructions.

2. Meanwhile, spray a large non-stick wok or frying pan with low-calorie cooking spray and place over a high heat. Add the chicken and stir-fry for 5-6 minutes or until cooked. Set aside and keep warm.

3. Spray the pan with more low-calorie cooking spray, add the onion, peppers, sugar snaps and a little water and stir-fry for 3-4 minutes. Add the pak choi and peas and stir-fry for 1 minute.

4. Return the chicken to the pan and add the curry sauce, five-spice and soy sauce. Fill the curry sauce pot one-quarter of the way up with water, add to the pan and cook until everything is piping hot.

5. Sprinkle over the spring onions and coriander, and serve with rice.

Tip: For a vegetarian alternative to chicken, stir through a can of drained chickpeas when adding the pak choi and peas.

Singapore noodles

Singapore noodles-Slimming World food range curry sauce

Free
serves 2
ready in 30 minutes
vegetarian

What you need:

350g pot Slimming World chip shop curry sauce (available from Iceland stores)
200g plain/naturally smoked firm tofu, cut into bite-size chunks
2 tbsp reduced-salt soy sauce
100g dried vermicelli rice noodles
low-calorie cooking spray
1 small onion, sliced
1 red pepper, deseeded and sliced
100g green beans, cut into short lengths
1 medium carrot, peeled and grated
1 small courgette, grated
75g fresh bean sprouts, rinsed
1/2 red chilli, sliced, to serve
chopped fresh coriander, to serve
lime wedges, to serve

What you do:

1. Cook the curry sauce according to the pack instructions.

2. Meanwhile, put the tofu chunks in a bowl and gently stir through 1 tbsp soy sauce.

3. Cook the noodles according to the pack instructions, then snip into bite-size lengths with a pair of kitchen scissors.

4. Spray a large non-stick wok with low-calorie cooking spray and place over a high heat. Stir-fry the onion, pepper and green beans for 3 minutes, then add the carrot, courgette and bean sprouts and cook for 3 minutes, stirring frequently. Set aside and keep warm.

5. Wipe the pan with kitchen paper and spray with a little more low-calorie cooking spray. Add the tofu and its marinade and cook for 2 minutes, stirring occasionally, until the soy sauce has evaporated and the tofu is slightly caramelised.

6. Return the vegetables to the pan and add the noodles, curry sauce and the remaining soy sauce. Cook until everything is piping hot, stirring often.

7. Scatter with sliced chilli and coriander and serve with the lime wedges.

Tip: For a non-vegetarian version, swap the tofu for cooked tiger prawns and cubes of lean ham, visible fat removed.

Find out more about the Slimming World Free Food range here

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