Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.
Veggie and tomato bake
Ready in 1 hour 30 minutes
Carb key: less than 30 g carbs per portion
Veggie side dish
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
- Preheat oven to 180 ˚C. Mix tomato and onion mix with oil and herbs and season with lemon juice and black pepper.
- 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.
- 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.
- Stir veggies into 200 g cooked pasta for a quick meal for 4-6 people.
- Add 2 tins of tuna to the mixture for a light meal.
- Add a tin of lentils, beans or chickpeas to the tomato mix and stir in as above. Enjoy as a light vegetarian meal.
- 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.
Energy 591 kJ
Protein 6,2 g
Fat 6,2 g
Carbohydrates 10,1 g
Salt 0,3 g