28
A month of MEALS
– WEEK 3 –
THURSDAY PEPPER STEW Serves 4 500g new potatoes 1 tbsp olive oil 2 red onions, chopped 2 red peppers, deseeded and chopped 2 garlic cloves, crushed 140g chorizo, thinly sliced 1 x 400g tin of chopped tomatoes, drained 1 x 400g tin of chickpeas, drained and rinsed Salt and black pepper A handful of fresh parsley, chopped 1 Place the potatoes in a saucepan of water and bring to the boil. Cook for 12-15 minutes until tender. Drain, then roughly chop. 2 Heat the oil in a large frying pan and cook the onions, peppers and garlic for 3-4 minutes, until just soft. Add the chorizo and cook for two minutes. 3 Add the chopped potatoes
24-33 Meals_for_a_month_wk3AA.indd 28
to the pan and pour in the tomatoes and chickpeas. 4 Bring to the boil, then reduce the heat and simmer for 10 minutes. Season and scatter the over the parsley.
Per Serving 442kcals, 15.3g fat (4.4g saturated), 60.3g carbs, 16.2g sugars, 19.4g protein, 12.2g fibre, 0.45g sodium
v T J
31/05/2013 14:47
