Notes:
Boring Baked Bean Spruced up to a Thick Filling Creamy dish.

When i say filling i mean seriously you’ll be stuffed

Servings: 1

Ingredients:
1/2 Tin Baked Beans
1 skinless plum tomato
1 chilli
1 slice of low fat cheese

Directions:
put chilli, baked beans and tomato in a bowl whisk up until no lumps.
Put in pan with cheese and heat up stiring so the cheese melts in.
Serve and enjoy.

cheese: 35 cal, 2g fat
Tomato: 15 cal, 0 fat
Beans: 160 cal, 1g fat

210 cal + 3g fat
also high in fibre.

Submitted by:
lindsey

Notes:
Low Fat Chilli Con Carne

Servings: 1

Ingredients:
Ingredients
100 g of lean minced beef
45 g of kidney beans, canned and drained
½ clove of garlic
½ onion
½ green pepper
1 tsp of olive oil
1 small tin of chopped tomatoes (200g)
1 tsp of tomato puree
½ beef stock cube
1 tsp chilli powder
¼ tsp of drinking chocolate
½ tsp of mixed herbs

Directions:
Heat the olive oil in a non-stick saucepan and cook the onion until slightly softened. Add the garlic and diced pepper and cook for another few minutes. Add the minced beef, brown and then drain off excess fat. Stir in all other ingredients, adding more or less chilli powder to your taste. Cover and cook for 20 minutes. Serve with 60g of brown rice (uncooked weight)
325 calories per serving - ingredients for 1 serving

Submitted by:
Anne

Notes:
A great tasting healthy version of a hamburger.

Servings: 4

Ingredients:
500g Lean turkey mince
4 spring onions diced
a small handfull of chopped coriander
freshly ground black pepper
2 crushed garlic cloves
1 egg white
a couple of drops of pepper (tobasco) sauce
extra virgin olive oil spray

4 wholegrain bread rolls
mixed salad leaves
2 tomatoes sliced

Directions:
Mix together turkey mince, egg white, coriander, spring onions, ground pepper, garlic,
tobasco sauce. Form 4 meat patties.

spray olive oil on non-stick pan.

Fry meat patties on medium heat till cooked through and brown, approximately 10 minutes.

Place turkey patties and salad ingrediants in the wholegrain bread roll.

The more grains in the bread roll the lower the GI.

Submitted by:
Debbie