This unusual dish is a quick and easy meal for a lazy night dinner or unexpected visitors.
Ingredients and Method
This unusual dish is a quick and easy meal for a lazy night dinner or unexpected visitors.
Serves 4
Ingredients:
5 ml Canola / olive oil
1 onion, finely chopped
1 clove of garlic, crushed
½ green pepper, chopped
1 tomato, chopped
2 “lite” vienna’s
1 x 410 g tin of baked beans in tomato sauce
freshly ground black pepper to taste
5 ml mild chili powder / curry powder
100 g low fat cheese, grated (3 matchboxes of cheese)
2 slices of hot toast
5 ml Canola / olive oil
1 onion, finely chopped
1 clove of garlic, crushed
½ green pepper, chopped
1 tomato, chopped
2 “lite” vienna’s
1 x 410 g tin of baked beans in tomato sauce
freshly ground black pepper to taste
5 ml mild chili powder / curry powder
100 g low fat cheese, grated (3 matchboxes of cheese)
2 slices of hot toast
Instructions:
- Heat the oil and fry the onion, garlic and green pepper until soft. Add the tomato and simmer for another 5 minutes.
- Add the rest of ingredients, excluding the cheese and toast and cook for 5 minutes, stir occasionally.
- Add some of the cheese and heat until the cheese has melted.
- Pile generously onto the dry toast and sprinkle with the rest of the grated cheese. Serve hot.
Notes: It is important to use “lite” vienna’s, otherwise the fat content per portion goes up to 14g. If you need to add to this dish, add heaps of (salad) vegetables to make a balanced meal.
Nutritional Information
1178kJ | 49 GI | 10g fat | 33g carbohydrate | 10g fibre | 17g protein
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