(Per Serving) Calories
321 / Carbs 52g / Protein 17g / Fat 5g
This healthy twist on
good old beans on toast is super-cheap to knock together and low in calories,
too. Use a five bean salad or your favourite tinned beans. Flavour with chilli
and basil for a tasty kick!
|
Serves 2
Prep Time 4 mins
Cook Time 32 mins
INGREDIENTS
½ tbsp Olive Oil
½ Red Onion
(finely chopped)
1 Red Chilli (deseeded and finely
chopped)
2 Garlic Cloves
(finely chopped)
1 Tin Of Five Bean Salad
(drained and rinsed)
A Handful of Basil Leaves
(roughly chopped)
1 Tin of Chopped Tomatoes
Pinch of Salt Pinch of Pepper
150ml (½cup) Water
2 Wholemeal Slices of Bread
|
HOW
TO COOK IT
Heat the olive oil in a large pan
over a medium heat. Add the red onion and cook for 2-3 minutes.
Then add the chilli and garlic.
Give it a quick stir and cook for 30 seconds.
Drain the beans, rinse and add to
the pan along with the basil leaves, chopped tomatoes, salt, pepper and
water. Give it a quick stir.
Bring it to the boil, reduce the
heat to low and cook for 25-30 minutes or until the beans have softened,
stirring occasionally.
If the sauce gets too dry, add a
little more water.
When the beans are cooked, toast
the bread and plate up the dish. Optional: garnish with a little extra basil.
|
DIETICIAN’S NOTES
Providing a good quantity of protein and
carbohydrates, this dish would be ideal post-workout. Cooked tomatoes also
contain a compound known as lycopene, which helps with muscle recovery.
0 Comments