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.
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!
- 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
- Heat the olive oil in a pan and gently fry on a medium heat until soft. Meanwhile, combine the chicken, ketchup, vinegar and sugar.
- 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.
- In a separate pan, boil the rice with the water, and then reduce to a simmer and cook for 10minutes.
- 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.
- Serve and enjoy!
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.
Providing 2 of your 5 a day, this vegan recipe is high in protein and SUPER DELICIOUS.
- 240g plain tofu, cut into 2cm chunks
- 450g sweet potato
- 25g plain cashew nuts
- 150g broccoli
- 2 onions
- 1 clove garlic, minced
- 1/2 tsp mushed ginger
- 150g fat free plain yoghurt (or alternative)
- 1 tsp turmeric
- 1 tsp cumin
- 1 tsp mild chilli powder
- 2 tsp olive oil
- 400ml of boiling water
- Partially dry the tofu chunks by putting in kitchen roll and placing a heavy object (like a frying pan) on the top. Meanwhile, heat 1 tsp of olive oil in a pan.
- When the oil is hot, add the tofu and cook for 5-10minutes or until the tofu is browned on the outside. Set aside.
- Heat the remaining oil in a pan and cook the onions until soft (for around 5 minutes) on a medium heat.
- Add the garlic, ginger, turmeric, cumin and chilli powder and cook for a furthur 2-3 minutes.
- Add the water and sweet potato and bring to the boil.
- Reduce to a simmer and cover for 10-15 minutes.
- Add the broccoli and cook for a further 5 minutes until tender.
- Take off the heat and stir through the yoghurt and chopped cashew nuts.
- Season and serve.
Tofu – Providing nearly 20g of protein per portion, these soya bean based chunks of goodness are also high in phosphorous for growth and repair of tissues, and are much lower in salt and fat than most meat-based alternatives.
Cashew nuts – Nuts are an AMAZING source of unsaturated fats (the healthier ones) and also provide protein and minerals like zinc for enzyme and immune function, and selenium which makes antioxidants.
Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.
Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.