Yummy 5 A Day soup.
Serves: 6 adult
Preparation and cooking time: 45 minutes
½ tbsp vegetable oil
1 medium onion, sliced
2 small carrots, sliced
3 celery sticks, sliced
400g tin of chopped tomatoes
80g green beans
1½ tbsp tomato purée
1 leek, sliced
80g frozen peas
50g dried wholewheat pasta
1 litre boiling water
pepper to taste
1½ tsp dried herbs
Heat the oil in a large pan, add the onions, carrots, leeks and celery, and fry until sizzling. Lower the heat, cover and cook gently for 5 minutes, stirring occasionally if needed.
Add the tin of tomatoes, water, tomato purée, green beans and frozen peas. Raise the heat to maximum. Bring to the boil and add the pasta, herbs and pepper.
Lower the heat and simmer for 15 minutes or until the pasta's cooked, stirring frequently to make sure the pasta doesn't stick.
If you're not going to eat all of the dish, the leftovers should be cooled within 1 to 2 hours and placed in the fridge (for up to 2 days) or frozen
When reheating, always make sure the dish is steaming hot all the way through before serving
Never reheat food more than once
Cheese and Tomato toastie.
Serves: 1 adult
Preparation and cooking time: 10 minutes
1 wholegrain crispbread: 39kcal (164kJ)
15g grated 30%-less-fat mature cheese: 47kcal (197kJ)
40g tomato: 7kcal (29kJ)
an optional sprinkling of chopped spring onion (calories nominal)
Simply chop the tomato and spring onion, sprinkle them over a slice of crispbread
Cover with grated cheese.
Place under a pre-heated grill for a couple of minutes.