CALORIE DENSITY: 12% = 346kcal/(752ml x 4)
(Compare with Sugar: 95%, butter: 180%)
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COST: 117p (So don’t tell me that eating healthy food is expensive!)
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INGREDIENTS
- Chopped Tomatoes 400g: 74kcal (400ml) Asda SP Chopped Tomatoes in Tomato Juice – 1 can for 35p
- Baked Beans 250g: 156kcal (250ml) Asda SP Baked Beans in Tomato Sauce 410g for 23p
- Tuna Flakes 102g: 116kcal (102ml) Asda SP Tuna Chunks in Brine 145g can for 59p
INSRUCTIONS
- Open the cans of chopped tomatoes & tuna and place the contents including the liquid in a large plastic container suitable for a microwave oven
- Open the can of baked beans, rinse and add the haricot beans to the container
- Sprinkle on Chilli Powder & salt or whatever you fancy to taste – see here for suggestions
- Mix well with a plastic spoon to avoid scratching the plastic container
- Snap on the container lid and heat in the microwave at 800W for 6 minutes
NOTES
The picture shows this delicious meal as I would eat it on a single 10 inch plate for dinner as I need a lot of energy for my salsa dancing! It’s probably more than enough for two ladies! I’ve used tuna for this recipe but it could be any protein food (fish, meat etc) that you fancy providing it’s unprocessed and not fried! You can separate the liquids and make a separate sauce if you prefer – see here for details. I prefer it all mixed up because it looks as good as it tastes that way – to me at least!
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(Originally published as a facebook note in 2017 – transferred here on 30 June 2020.)