Healthy_Food_Guide_UK_-_January_2020

BREAKFAST
Poached egg, chorizo, baked
bean and avocado pot
serves 2

Roughly chop 50g cooking chorizo and
gently fry in 1tsp olive oil for 3 min. Add
3 large, roughly chopped tomatoes and
cook on high for 5 min. Heat 400g can
baked beans. Divide the sauce between
2 bowls, top each with 1 poached egg,
2tbsp smashed avocado, half the hot
beans and a pinchofchilliflakes.

BAKED BEANS

HEALTH

OFFTHE

SHELF

THIS

MONTH...

Take a can of

Beans mean satisfying, filling meals – but our recipes exploresome

more imaginative ways to use this everyday staple

SPEEDY DISH

Caramelisedredonions,pork

and fennelbangersandbeans

serves 4 glutenfree dairyfree

Fry 3 slicedredonionsina panwith

1tbsp oliveoilfor3 min.Add6 pork

and fennelsausagesandfryuntil

golden. Addapinchbrownsugar,

1tbsp eachbalsamicvinegaranddried

rosemary andcookovera lowheatuntil

reduced. Pourin400gcanbakedbeans

and cook for5 min.Serveonitsownor

with a smallportionofmashedpotato.

PER SERVING

426kcal 8.9g fibre

8g fat 32g protein

2.7g saturates 1g salt

51g carbs 117mg calcium

10g sugars 4.6mg iron

PER SERVING

338kcal 7.6g fibre

19g fat 18g protein

5.5g saturates 1.7g salt

18g carbs 79mg calcium

8.8g sugars 2.8mg iron

PER SERVING(WITHOUTPOTATO)

355kcal 6.5gfibre

19g fat 16gprotein

6.7g saturates 1.6gsalt

24g carbs 190mgcalcium

12g sugars 2.6mgiron

EASY SUPPER

Beef and bean chilli

serves 4 gluten free dairy free

Fry 2 sliced onions and 1 garlic clove

in a large pan with ½tbsp olive oil for

2 min. Add 1tsp each cumin, smoked

paprika, chilli powder and ground

coriander and cook for 1 min. Turn up

the heat, add 400g 5% fat beef mince

and brown, stirring constantly. Add

1tbsp tomato purée, 400g can baked

beans and the same quantity of water.

Turn down the heat and cook for 20 min

until reduced. Serve with 2 x 250g

packs ready to heat steamed rice,

garnished with fresh coriander leaves.

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JANUARY 2020 HEALTHY FOOD GUIDE 73

NUTRITION