70g cooked brown/wild rice
100g corn kernels
10og cherry tomatoes
50g chopped green pepper
130g tinned baked beans (drained, so that it isn’t too ‘saucy’)
5ml lemon infused olive oil (or just add a few drops of lemon juice to plain olive oil)
a sprinkling of smoked paprika and cayenne pepper
Salt and Pepper to taste
This salad is lovely and colourful! You can pack it in layers in a clear bowl, or mix it all together, served on a bed of lettuce like I did 🙂
Serves 1: 2 CC, 1 Prot, 1.5 Veg, 1 Fat
Adapted from Fresh Living Magazine July 2015
1 Serve = +/- 3 Veg, 1.5 protein, 1 fat, 1 CC
500g tomatoes, quartered
3 peeled garlic cloves
2 rosemary sprigs (I used more!)
10 ml olive oil
1 tin 410g baked beans in tomato sauce
1.5 cup chicken stock (vegetarians can add veggie stock instead)
Salt and Black Pepper to taste
Sprinkling Italian Herb seasoning
1 TBS Tomato Paste
3 slices Albany Ultima – toasted and cut into croutons, quick and easy shortcut!
Fresh parsley to serve
Combine tomatoes, garlic, rosemary and olive oil in a Ziplock/plastic bag and shake to coat. But on baking sheet (lined with tin foil and treated with non-stick cooking spray) at 200C for 45 min.
Transfer to saucepan and add baked beans, chicken stock and seasoning. Simmer for about 15 minutes on medium heat.
Liquidize and serve with fresh parsley and croutons
You will notice that there’s cocoa powder in this recipe – a very ‘mexican’ addition! It gives a rich colour and taste 🙂
Chili Con Carne
Serves 2, 1 serving = 2 Prot, 2 CC, 1 Fat, 2 Veg
1 large onion
240g raw ostrich mince (2 Prot)
½ cup chicken or veggie stock
1 tin Mexican Style Tomato Relish
1 red pepper
1 yellow pepper
2 chilies (to taste – leave out if too hot)
2 garlic cloves
1 tsp ground cumin
½ tsp ground coriander
1 tsp cayenne pepper
1 tsp smoked paprika
280g cooked brown rice
260g baked beans (2 Prot)
1 tsp cocoa powder (1 fat)
Salt & Pepper to taste
Fry onions and peppers in chicken stock until opaque. Add 5ml olive oil and spices and fry for 2 minutes. Add mince and fry until browned. Add tinned tomatoes and baked beans and simmer for about 15 minutes. Add cocoa powder and brown rice and simmer for 5 minutes.
Ready to serve!
PS: When I made it this week I didn’t add the peppers, and only stirred in the rice just before serving. So that is why the pic may look a little different than the instructions.
I made a roasted pepper salad with it – just for some extra colour! 🙂 Roasted red and yellow peppers and a handful of cherry tomatoes – drizzled with a little bit of balsamin vinegar, in the oven, let it cool off a little bit and serve on a bed of lettuce. Quick and easy!