Wednesday, May 5, 2010

Gammon and Chilli Bean Vegetable Casserole

Nutrition Information (per serving)
Calories 147
Protein 11g
Carbohydrate 17.5g
Fat 3.5g
Dietary Fibre 5g

Ingredients (serves 5)
200g gammon, cooked and roughly chopped
1/2 onion (about 100g), chopped
425g (1 tin) Mexican Style Chilli Beans
1/2 white cabbage (about 280g)
1/3 kabocha (Japanese pumpkin, about 160g)
160g packet spinach, roughly torn

  • Put the chopped onion in a saucepan.  Soften in a little water over a low heat for about 3-4 minutes, until all the water has evaporated, and the onion is browned.
  • Steam the kabocha in the microwave for 8 minutes.  Chop roughly, including the skin.
  • Add the chopped cabbage, kabocha, gammon and spinach to the saucepan.
  • Add the tin of beans, then fill the can with water to rinse it out, pouring the water into the saucepan.
  • Cover and cook over a low heat for 10 minutes, stirring occasionally, until the vegetables are softened, and everything is hot.
  • Serve immediately.

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