CFTH 3

Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.

Veggie and tomato bake

Serves 6

Ready in 1 hour 30 minutes

Carb key: less than 30 g carbs per portion

Veggie side dish

Ingredients

1 x 410 g tin tomato and onion mix

4 tsp (20 ml) olive or canola oil

1 tbsp (15 ml) dried origanum or 2 tbsp (30 ml) chopped fresh origanum

lemon juice and black pepper to taste

4 baby marrows, cut into thick slices

1 brinjal, cut into cubes

250 g mushrooms, quartered

2 ripe tomatoes, cut into wedges

3 carrots, peeled and cut into thick slices

1 slice feta cheese, crumbled

Method

  1. Preheat oven to 180 ˚C. Mix tomato and onion mix with oil and herbs and season with lemon juice and black pepper.
  2. Place veggies and half the feta in an oven dish and pour tomato mixture over. Mix to coat the veggies. Cover with foil and bake for 20 minutes.
  3. Remove the foil and sprinkle with remaining feta. Bake for another 30-45 minutes or until veggies are cooked.

Serve hot or at room temperature, with any meat of your choice or at a braai. Another portion of starch could also be served or fill your plate with a green salad.

Tips

  1. Stir veggies into 200 g cooked pasta for a quick meal for 4-6 people.
  2. Add 2 tins of tuna to the mixture for a light meal.
  3. Add a tin of lentils, beans or chickpeas to the tomato mix and stir in as above. Enjoy as a light vegetarian meal.
  4. These veggies are also great with eggs. Make 6-8 holes in the cooked veggies in the oven dish. Crack an egg into each hole and return to the oven, covered with foil. Bake for 5-7 minutes or until cooked to your preference. Or pour veggies into a large pan and add eggs in the same way.

Nutritional information

Energy 591 kJ

Protein 6,2 g

Fat 6,2 g

Carbohydrates 10,1 g

Salt 0,3 g

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