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, and 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 Creamy Tomato Sauce
Slimming World Sweet and Sour Sauce
Slimming World Chip Shop Curry Sauce
Slimming World Soy and Ginger Sauce
Shop the full Slimming World Free Food range here
Slimming World Creamy Tomato Sauce
A versatile, vegetarian sauce made with ripe tomatoes, basil, oregano and natural yogurt.
Make it at home: You’ll find the recipe for our creamy tomato sauce here
Recipes to try:
Sweet potato and beef hash
serves 4
Free
ready in 45 minutes
What you need:
2 x 350g pots Slimming World Creamy Tomato Sauce
750g lean beef mince (5% fat or less)
1 large onion, finely chopped
400g sweet potatoes, peeled and roughly chopped
2 peppers (1 red, 1 yellow), deseeded and cut into chunks
low-calorie cooking spray
1 tbsp smoked paprika, plus 1 tsp
4 medium eggs*
150g fat-free natural Greek yogurt
fresh parsley sprigs, to serve
*Pregnant women, the elderly, babies and toddlers are advised to eat eggs showing the British Lion stamp if eating raw or partially cooked eggs.
What you do:
1. Cook the tomato sauce pots according to the instructions and set aside.
2. At the same time, put a large deep frying pan (about 25cm across) over a medium-high heat. Add the beef and onion and cook for 10 minutes or until the beef is cooked through, stirring occasionally and breaking up the beef. Drain off any fat.
3. While the beef is cooking, put the sweet potatoes and peppers in another non-stick frying pan, spray with low-calorie cooking spray and cook over a medium heat for 10 minutes or until softened, stirring occasionally.
4. Add 1 tbsp paprika to the beef and cook for 1 minute, then add the tomato sauce and mix well. Stir the sweet potatoes and peppers through the beef, cover and cook over a medium heat for 15 minutes, stirring occasionally.
5. When the beef is almost cooked, give the pan you used for the sweet potatoes a wipe with kitchen paper, spray with low-calorie cooking spray and put it over a medium heat. Break in the eggs and fry for 2-3 minutes or until cooked how you like them. Lift the eggs on to the beef mixture using a fish slice.
6. Mix the remaining 1 tsp paprika into the yogurt.
7. Top the beef with the parsley sprigs and serve with the spiced yogurt and Speed vegetables.
Creamy tomato and garlic seafood linguine
serves 4
Free
ready in 25 minutes
What you need:
200g dried linguine (or spaghetti)
2 x 350g pots Slimming World Creamy Tomato Sauce
low-calorie cooking spray
1 medium onion, halved and sliced
2 garlic cloves, sliced
350g frozen raw seafood selection (usually mussels, prawns and squid), thawed
4 tbsp chopped fresh basil
4 tbsp chopped fresh parsley
30g rocket leaves, to serve
1 tbsp balsamic vinegar
What you do:
1. Cook the linguine according to the pack instructions. Drain well and set aside.
2. At the same time, cook the tomato sauce pots according to the instructions.
3. Spray a large saucepan with low-calorie cooking spray and put it over a medium heat. Add the onion and garlic and cook for 5-6 minutes or until softened and lightly golden, adding a few tbsp water if anything is sticking. Add the frozen seafood and cook for 5 minutes, stirring until softened, then stir in the tomato sauce and basil, cover and simmer for another 5 minutes.
4. Stir the linguine and parsley through the seafood, season to taste and divide between shallow bowls. Toss the rocket with the vinegar and pile on top of each bowl. Grind over some more freshly ground black pepper and serve with salad.
Creamy tomato baked eggs
serves 4
Free
vegetarian
ready in 25 minutes
What you need:
low-calorie cooking spray
3 large peppers (2 red, 1 yellow), deseeded and cut into quarters
1 large red onion, cut into wedges
2 x 350g pots Slimming World Creamy Tomato Sauce
1 medium carrot, peeled and grated
1 tsp dried chilli flakes
small pack fresh basil, a few leaves reserved, the rest roughly chopped
4 medium eggs*
250g plain quark
4 spring onions, thinly sliced
*Pregnant women, the elderly, babies and toddlers are advised to eat eggs showing the British Lion stamp if eating raw or partially cooked eggs.
What you do:
1. Preheat your oven to 200˚C/fan 180˚C/gas 6.
2. Spray large non-stick ovenproof pan (about 28cm across) with low-calorie cooking spray and put it over a medium heat. Cook the peppers and onion for 8-10 minutes or until softened and cooked through, stirring occasionally.
3. At the same time, cook the tomato sauce pots according to the instructions.
4. Spray a large non-stick saucepan with low-calorie cooking spray and put it over a high heat. Add the carrot and chilli flakes and cook for 1 minute, stirring, then stir through the tomato sauce and chopped basil.
5. Stir the sauce into the peppers and onion and make 4 small wells in the mixture. Break in the eggs and add large spoonfuls of the quark. Season with freshly ground black pepper and bake for 15 minutes or until the eggs are cooked to your liking. Scatter over the spring onions and basil leaves to serve.
Peri-peri chicken with spiced wedges
Creamy roasted tomato and basil risotto
Baked Moroccan cauliflower
Slimming World Sweet and Sour Sauce
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
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
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
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
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
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
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
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.
This spicy sensation features crispy chunks of tofu and crunchy veg smothered in a spicy tomato sauce.
Slimming World Soy and Ginger Sauce
This sauce is as versatile as it is lip-smacking! Use it as a marinade for chicken or beef, as a dressing for salads or as a cooking sauce for stir-fries.
Recipes to try:
Beef, pepper and spring onion yakitori
These sticky, slightly charred Japanese-style skewers are super-easy to make
Prawn and shiitake mushroom salad
Juicy seafood, crisp veg and a sublime savoury sauce come together in sensational style for this stunning stir-fry
serves 4
Free
ready in 25 minutes
What you need:
350g pot Slimming World Soy and Ginger Sauce
low-calorie cooking spray
125g shiitake mushrooms, halved if large
1 large red pepper, deseeded and sliced
150g sugar snap peas, halved lengthways
small bag of salad leaves
small pack fresh coriander
grated zest and juice of 1 lime, plus wedges to serve
300g cooked king or tiger prawns, thawed if frozen
What you do:
1. Cook the sauce according to the pack instructions, then cover and keep warm.
2. At the same time, spray a large non-stick frying pan with low-calorie cooking spray and put it over a high heat. Add the mushrooms and cook for 3-4 minutes or until softened but still keeping their shape. Tip them into a large serving bowl.
3. Add the red pepper to the pan and cook for 3 minutes, then add the sugar snap peas and cook for 2 minutes or until the peppers and sugar snaps are softened and lightly charred. Add to the mushrooms to cool.
4. Put the salad leaves, coriander and lime zest in a large bowl and toss with 2 tbsp ice-cold water.
5. Return the frying pan to a high heat and add the prawns, lime juice and plenty of freshly ground black pepper. Cook for 1 minute then add half of the soy and ginger sauce and cook on high for 30 seconds.
6. Toss the cooled veg with the salad leaves, arrange on plates with the prawns and sauce, and lightly mix together. Serve with lime wedges for squeezing over and the rest of the sauce in a bowl as extra dressing.
Sichuan-style aubergine
Crushed Sichuan peppercorns give our vegan tea added tingle
Spinach and pepper-stuffed sea bass
A delicious dish that has date night written all over it!
serves 2
Free
dairy-free
ready in 55 minutes
What you need:
350g pot Slimming World Soy and Ginger Sauce
low-calorie cooking spray
1 small red pepper, deseeded and sliced
1 small orange pepper, deseeded and sliced
1 lemongrass stalk, outer layers discarded, thinly sliced
8 spring onions, 6 shredded, 2 sliced, to serve
100g baby spinach
14 sea bass fillets
What you do:
1. Preheat your oven to 200°C/fan 180°C/gas 6.
2. Cook the sauce according to the pack instructions, then keep warm.
3. Spray a large non-stick frying pan with low-calorie cooking spray and put it over a high heat. Add the peppers and lemongrass and cook for 3-4 minutes or until softened and fragrant. Add the shredded spring onions and cook for 1 minute, stirring, then add the spinach and cook for 30 seconds to wilt it. Stir in 4 tbsp of the soy and ginger sauce and remove from the heat.
4. Put 2 sea bass fillets on a board, skin-side down, and spoon the filling over them. Top with the remaining sea bass fillets, skin-side up and, using kitchen string, tie the fillets together to hold the filling in the centre. Put the fish in a small roasting tin and pour over the remaining sauce. Roast for 15-20 minutes, until the fish is lightly golden and cooked through, without turning them. Scatter over the sliced spring onions and serve with lightly roasted new potatoes or plain boiled rice.
Hot and sour chicken pho
If you think the traditional Vietnamese soup is pho-nemonal, you’ll love our lightened-up take
Tofu nasi goreng
A pot of Slimming World sauce and a little spice turns tofu and rice into a sizzling sensation
serves 4
Free
vegan, vegetarian, dairy-free
ready in 35 minutes
What you need:
280g plain firm tofu, drained and cut into chunks
½ tsp paprika
350g pot Slimming World Soy and Ginger Sauce
250g dried basmati rice
125g green beans, trimmed
low-calorie cooking spray
4 shallots, peeled and thinly sliced
1 large red pepper, deseeded and thinly sliced
2 pak choi, cut into 2.5cm-thick slices
3 large salad onions (they look like big spring onions), sliced
1 red chilli, thinly sliced (deseed it if you prefer a slightly milder dish)
2 limes, halved
1 tbsp tomato purée
What you do:
1. Preheat your oven to 200˚C/fan 180˚C/gas 6.
2. Put the tofu and paprika in a bowl, add 2 tsp roughly crushed black peppercorns and toss to coat well. Line a baking sheet with baking paper, spread out the tofu and bake for 10 minutes or until lightly golden.
3. At the same time, cook the soy and ginger sauce and the rice according to the pack instructions. Drain the rice and set aside in the pan.
4. While the sauce and rice are cooking, cook the green beans in a saucepan of boiling water for 5 minutes, then drain well.
5. Spray a large non-stick frying pan or wok with low-calorie cooking spray and cook the shallots over a medium heat for 5 minutes or until golden and crispy, stirring occasionally. Transfer to a plate and keep warm.
6. Add the red pepper, pak choi, salad onions and chilli to the frying pan or wok and cook over a high heat for 3-4 minutes or until softened. Push the vegetables to one side of the pan, add the lime halves, cut-side down, and cook for 1 minute (this helps release the juice when you squeeze them later). Set the limes aside, then add the green beans and toss with the red pepper, pak choi and salad onions.
7. Pour half of the soy and ginger sauce into the rice, toss over a medium heat for 30 seconds, then spoon onto plates. Arrange the pak choi mixture on top, then scatter over the tofu. Mix the tomato purée into the remaining soy and ginger sauce and spoon it onto the tofu and veg. Sprinkle on the crispy shallots and serve with the cooked lime halves for squeezing over.