CHEAP, CHEAP AND CHEAP, this meal can be made in bulk or served as a main at a dinner party, with its crispy crust giving it an extra oomph!
- 75g wholemeal dried pasta, cooked in boiling water
- 200g canned chopped tomatoes
- 1 onion, chopped
- 1 clove garlic, diced
- 80g frozen peas
- 2 reduced-fat pork sausages (or vegetarian alternative)
- 30g 30% lighter cheddar
- 1 tbsp wholemeal breadcrumbs
- 1 tsp dried oregano
- 1 tsp olive oil
- Preheat oven to 220/8.
- Put sausages in oven for 15minutes, or until cooked through.
- Meanwhile, heat the olive oil in a pan on a medium heat. Add the onion and cook until soft.
- Add the garlic to the pan and cook for a further 1-2minutes.
- Add the chopped tomatoes and frozen peas to heat through.
- Once sausages are done, chop into pieces and add them, and the cooked pasta, to the sauce and mix.
- Put in a oven-proof dish.
- Mix the breadcrumbs, cheese and oregano, and top the pasta mix.
- Cook for 10-15minutes, or until the cheese has melted on top and the breadcrumbs are browned.
Sausages – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.
Pasta – high in carbohydrate and low in fat this base will keep you full, providing fibre for digestion and energy for those long working days!
Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.
Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.
Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.