This recipe serves one, it’s lower in fat and higher in vegetables and we have used healthier cooking methods.
Handful of mushrooms
1 tomato halved
4 new potatoes sliced with skin on
2 sausages (vegetarian or meat)
½ tin of pinto beans (can use any other beans washed and drained)
½ tin chopped tomatoes
¼ onion chopped
1tbs of balsamic vinegar
¼ tsp of dried mixed herbs
1 slice of wholemeal bread
1 tsp of malt vinegar for the egg
1, Pre heat oven to 200 degrees Celsius/gas mark 6
2, Parcel mushrooms in foil with salt and pepper to taste & 1 tbs of water
3, Add ½ tsp of rapeseed oil along with salt and pepper to taste on sliced potatoes and mix
4, Brush ½ tsp of rapeseed oil on the sausages
5, The parcelled mushrooms, sliced potatoes, tomatoes and sausages place on baking tray and bake for 20-30 minutes until cooked
6, In a saucepan fry the onions with 1 tsp of rapeseed oil until softened, add the beans along with the chopped tomatoes, stir and simmer for 15 minutes. Add balsamic vinegar and season with salt, pepper and dried mixed herbs.
7, Toast bread
8, To poach the egg, fill a frying pan with water bring to simmer, add the malt vinegar and stir
9, Gently crack the egg into the pan and allow to simmer until desired consistency
10, Remove poached egg and place on toast and serve along with sausages, beans, tomatoes and potatoes.
Gopika Papiah, Nutritionist
Farhanda Shah, Dietitian