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Recipes with Zerlina Mastin

February 21, 2019

 

HOMEMADE BEANS AND JACKET POTATO

 

 

Simple and wholesome, this warming mid-week recipe illustrates that comfort food can be healthy and satisfying! The bean and potato combo provides an excellent source of key vitamins and minerals for dancers, including iron, zinc, vitamin C and several B vitamins, crucial for energy production, muscle contraction and repair. Eat the potato skins too as they are a great source of fibre as well as several vitamins and minerals. Jacket potatoes can be cooked in the oven or the microwave, depending on time restraints.

 

Serves 2

490kcals, 12g fat, 19g protein.

 

Ingredients

1 tbsp. olive oil, 1 small red onion (finely chopped),

2 garlic cloves (finely diced),

2 tbsp. tomato puree,

½ tsp. smoked paprika,

½ tsp. thyme,

1 tbsp. brown sugar,

1 tbsp. soy sauce,

1 tin of cannellini or butter beans (drained),

200g tomato passata,

black pepper to taste,

2 medium jacket potatoes,

2 tbsp. grated cheese.

 

​Method

 

 

 

 

 

 

 

 

  1. Wash the potato thoroughly, then prick several times on all sides. Place in the oven on 2000C. Remove after 1-1hr 20 mins. If cooking in the microwave, a medium sized potato requires approx. 9 minutes on full power, turning half way through cooking (this step can be done whilst the beans are simmering).  The potato should be soft throughout.

  2. Heat the oil in a pan, then fry the onion and garlic on a low heat for a few minutes. Add the paprika, soy sauce, thyme, tomato puree and brown sugar, and cook for a further minute or two. Finally add the tomato passata and beans, then simmer until the sauce has thickened (approx. 4-5 minutes).

  3. Cut the potato in half then top with the beans and grated cheese.

     

     

     

     

     

     

     

     

     

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