Tag Archives: Ketchup

Sausage and Bean Filling

Perfect to pair with a jacket potato or to top pasta with…. or just eat on its own for the ultimate protein hit!

Serves 4

INGREDIENTS:

  • 8 reduced-fat sausages, cut in half
  • 400g tomato passata
  • 2 tbsp tomato paste
  • 4 tbsp tomato ketchup
  • 3 tbsp balsamic vinegar
  • 1 clove garlic, diced
  • 2 onions, chopped
  • 8 sliced prosciutto ham
  • 1 tsp smoked paprika
  • 2 cans black eye beans, drained
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a pan on a high heat.
  2. Add the sausages and brown for 2-3minutes, or until there is no pink showing on the outside of the sausage.
  3. Reduce the heat to medium, add the onions and sauté for 3 minutes until soft.
  4. Add the garlic, beans and prosciutto ham, and cook for a further 3minutes.
  5. Add the tomato purée, ketchup, smoked paprika and vinegar and stir to cook for 2minutes.
  6. Add the tomato passata and heat for 5-7minutes.
  7. Serve with pasta or jacket potato.
  8. Enjoy!

NUTRITION:

Sausages and prosciutto ham – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

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.

Beans – high in plant-based protein and fibre for digestion, as well as folate for DNA synthesis and vitamin A for vision

Sweet and Sour Chicken

I was SO PROUD of this meal, I have never made my own sweet and sour sauce before and let’s just say I will be making it again! Nutritious and delicious!

Serves 2

INGREDIENTS

  • 2 chicken breasts, chopped into chunks
  • 1 pineapple, flesh removed and chopped into pieces
  • 5 tbsp ketchup or tomato puree
  • 3 tbsp malt vinegar
  • 2 tbsp demerara sugar
  • 200g sugar snap peas
  • 1 red pepper, deseeded and chopped
  • 1 green pepper, deseeded and chopped
  • 2 onions, chopped
  • 1 clove garlic, chopped
  • 1 tsp olive oil
  • 100g basmati rice
  • 300g water, boiled

METHOD

  1. Heat the olive oil in a pan and gently fry on a medium heat until soft. Meanwhile, combine the chicken, ketchup, vinegar and sugar.
  2. Add the chicken mixture to the pan and turn up to a high heat to sear the chicken, reduce to a medium heat and cook for 10 minutes.
  3. In a separate pan, boil the rice with the water, and then reduce to a simmer and cook for 10minutes.
  4. Add the peppers, garlic, peas and the pineapple to the chicken and cook for a further 5 minutes until the pineapple is hot and the chicken is cooked through.
  5. Serve and enjoy!

NUTRITION

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Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

Pineapple – an amazing source of vitamin C for protein and neurotransmitter synthesis, and manganese for protein formation and calcium absorption. It is also high in fibre for digestion.

Vegetables – this meal provides 3+ of your 5-a-day, giving you loads of vitamins and minerals!

Rice – a good source of carbohydrate, which is also low in fat and forms a energy-giving base for the rest of the meal.