Calories per serving: 149 kcals
- Total Fat 1.4g
- Carbs 29.9g
- Protein 5.3g
- 34.5% RDA Vitamin C
Serves: 2 Prep time: 5 mins Cooking time: 20 mins
10 sprays Fry Light Extra Virgin Olive oil (2g)
1 Large Onion, chopped (250g)
1/2 red chilli, finely chopped (8g)
2 garlic cloves, finely chopped (10g)
1 tin of chopped tomatoes (400g tin)
1 red pepper, cut into bitesize chunks (150g)
1 tbsp tomato puree (15g)
1 tbsp chopped dried basil (15g)
- Cover the base of your frying pan with the spray oil and pop your chopped onions in for 5-7 minutes until they look translucent. Make sure you move them around whilst they cook to prevent them from sticking to the pan.
- Then add the garlic and chili for a further 2-3 mins.
- Pour in a can of chopped tomatoes and then refill the can to 1/3 with water. Give it a good swirl around to collect any last remaining bits and pour into the pan.
- Add your chopped pepper and tomato puree and give it a good mix to combine all the ingredients. Then add your dried basil. If you prefer to use fresh basil then add this just a couple of minutes before you serve.
- Turn up the heat so the sauce starts to sizzle and then let it gently bubble away until it reduces.
- As the sauce reduces you’ll notice it starts to thicken, which makes it perfect to stick to pasta or to pour over a grilled chicken breast.
Think about what you’ve eaten for lunch or breakfast and where you need to balance out your food intake i.e. protein, carbs, dairy etc. Use the below suggestions to create versatility to your menu.
be.fit top tip: Double up the recipe and use for lunch or dinner the next day or freeze it for later!
Farfalle wholemeal pasta (60g dried weight) – 206.4 kcals. Fat 2g, carbs 65.4g, protein 0g.
Grill your chicken in the oven (no skin) (215g) – 189 kcals, Fat 3.4g, carbs 0g, protein 38g.
Reduced fat (30g) – 54.6 kcals, Fat 3.4g, carbs 0.3g, protein 5.5g. 14.4% RDA calcium
Add cous cous:
Garlic and Coriander (1/2 packet of dried cous cous) – 235 kcals, fat 6.9g, carbs 36.2g, protein 7.1g
Cook the spinach for 2 minutes in boiling water and give it a good squeeze to get all the water out. Then give it a blitz in a food processor and add to the sauce a couple of minutes before you serve up.
Baby spinach leaves (200g) – 50 kcals, fat 1.6g, carbs 3.2g, protein 5.6g. Rich in antioxidants,
Iron and vitamins A, C E & K.