Yummy 5 A Day soup.
Serves: 6 adult
Preparation and cooking time: 45 minutes
Ingredients
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
Method
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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.
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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.
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Lower the heat and simmer for 15 minutes or until the pasta's cooked, stirring frequently to make sure the pasta doesn't stick.
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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
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When reheating, always make sure the dish is steaming hot all the way through before serving
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Never reheat food more than once
Cheese and Tomato toastie.
Serves: 1 adult
Preparation and cooking time: 10 minutes
Ingredients
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)
Method
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Simply chop the tomato and spring onion, sprinkle them over a slice of crispbread
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Cover with grated cheese.
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Place under a pre-heated grill for a couple of minutes.