Tag Archives: oregano

Peppery Tuna Pasta bake

Providing 3 of your 5 a day, and so many vitamins like A, B3, B6, C and minerals like selenium, phosphorus, folate, potassium and calcium, this dish is perfect for a super healthy dinner!

Serves 2

INGREDIENTS:

  • 2 cans tuna in brine, drained
  • 160g wholewheat dried pasta
  • 1 can chopped tomatoes
  • 1 green pepper, chopped
  • 1 yellow pepper, chopped
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 sprig fresh parsley
  • 2 onions, chopped
  • 2 cloves of garlic, diced
  • 1 tsp olive oil
  • 60g 30% fat lighter cheddar, grated

METHOD:

  1. Preheat the oven to 220/8.
  2. Boil some water in a pan and cook the pasta as per packet instructions.
  3. Meanwhile, heat the olive oil in a pan on a medium heat and sauté the onion for 2-3minutes until nearly softened.
  4. Add the garlic and the pepper to the pan and cook for a further 2 minutes.
  5. Add the chopped tomatoes, herbs, tuna and cooked pasta, and heat through.
  6. Move the pasta mix to a heatproof dish and top with cheese.
  7. Cook until the cheese has melted and is browning, top with parsley, and then serve.
  8. Enjoy!

NUTRITION:

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Tuna – high in protein and low in fat, tuna also provides selenium for immune function, vitamin B3 for energy utilisation, and phosphorus for bone structure and energy storage.

Wholewheat 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!

Pepper – high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

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.

Cheddar – Despite the relatively high fat content, cheese is high in calcium for bone strength and stability.

Cauliflower-Base Pizza

A lighter meal but still AMAZINGLY yummy and, I would argue, is an even better alternative to regular pizza.

INGREDIENTS

  • 300g cauliflower couscous
  • 2 eggs, beaten
  • 2 tsp oregano
  • 3 tbsp tomato puree
  • 60g 30% lighter cheese, grated or sliced
  • 2 sprigs fresh basil
  • 2 tsp green pesto
  • 100g cherry tomatoes, halved
  • 1 tsp olive oil
  • Seasoning

METHOD

  1. Preheat the oven to 220/8.
  2. Combine the cauliflower couscous, eggs and oregano to make a ‘dough’.
  3. Spread the olive oil onto baking parchment – this is important as the dough will stick if not (I found this out the hard way!).
  4. Create a ball with the cauliflower and mould into pizza-base form.
  5. Cook for 15-20 minutes, until hard and browning on the outside like a normal pizza base.
  6. Spread the tomato puree on, and add the toppings.
  7. Cook for a further 10 minutes, until the cheese has melted.
  8. Top with more fresh basil.
  9. Enjoy!

NUTRITION

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Only contributing 11.89g of carbohydrate per serving, this low-calorie meal provides 21g of protein and is good for a lighter dinner.

Cauliflower – High in vitamin C for protein and neurotransmitter synthesis; and vitamin K for bone construction and cell signalling.

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.

 

Cajun Prawns

Low in calorie, fat and high in protein, this light tea/ lunch provides 4 of your 5 a day with a spicey twist!

INGREDIENTS

  • 150g raw prawns
  • 1 green pepper, chopped
  • 200g cherry tomatoes, halved
  • 1 sweetcorn cob, chopped
  • 2 carrots, chopped
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp mild chilli powder
  • Seasoning
  • 1 tbsp olive oil

METHOD

  1. Preheat the oven to 220/8
  2. Pop the sweetcorn cob pieces in the microwave for 3-4minutes until slightly soft.
  3. Mix the spices and seasoning in a small bowl.
  4. Put the prawns, pepper, tomatoes, sweetcorn cob and carrot pieces and top with the spice mix and olive oil, mix well.
  5. Put in oven and bake for 20minutes.
  6. Enjoy!

NUTRITION

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Prawns – High in protein and low in fat for a lean tasty meat!

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.

Pepper – Also high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

Carrots – Also high in vitamin A (specifically beta-carotene) for vision and immune function.

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.

 

Turkey Feta Meatballs

INGREDIENTS:

  • 500g turkey mince
  • 4 slices of prosciutto ham
  • 2 tsp olive oil
  • 8 garlic cloves, crushed
  • 115g feta cheese, crumbled
  • 1tsp dried oregano
  • 1 egg
  • 1 tbsp tomato puree
  • 2 cans chopped tomatoes
  • 320g wholewheat pasta, cooked

METHOD:

  1. In a bowl, mix the turkey, feta cheese and oregano.
  2. In a separate bowl, combine the egg, half the garlic and tomato puree, then mix into the turkey mix.
  3. Form into meatballs.
  4. Heat the oil in a pan on a high heat, brown the meatballs and remove from the pan.
  5. Reduce the heat, and add the rest of the garlic and prosciutto to the pan and cook until the prosciutto is slightly crispy.
  6. Add the chopped tomatoes and the meatballs, and simmer for 15minutes – watch as water may need to be added.
  7. Add cooked pasta and mix.
  8. Serve with crumbled feta.
  9. Enjoy!

NUTRITION

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Turkey – One of the most lean protein sources, turkey is also high in potassium for fluid balance and muscle contraction, phosphorus for bone structure and metabolic functions, and iron for oxygen transport.

Feta – High in calcium for bone strength, feta cheese is relatively low in calories and fat compared with other cheeses.

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.

Pasta – High in fibre (if wholewheat) for good digestion, and low in fat, this starchy source provides energy and a good base to this dish.

 

Sausage Pasta Bake

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!

Serves 1

INGREDIENTS

  • 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

METHOD

  1. Preheat oven to 220/8.
  2. Put sausages in oven for 15minutes, or until cooked through.
  3. Meanwhile, heat the olive oil in a pan on a medium heat. Add the onion and cook until soft.
  4. Add the garlic to the pan and cook for a further 1-2minutes.
  5. Add the chopped tomatoes and frozen peas to heat through.
  6. Once sausages are done, chop into pieces and add them, and the cooked pasta, to the sauce and mix.
  7. Put in a oven-proof dish.
  8. Mix the breadcrumbs, cheese and oregano, and top the pasta mix.
  9. Cook for 10-15minutes, or until the cheese has melted on top and the breadcrumbs are browned.
  10. Enjoy!

NUTRITION

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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.