Can you get your five a day (or more) on one plate?
Try out this super healthy dinner plate of stuffed peppers with chicken & beans and 6 portions of fruit and veg in one sitting!
Recently I have been taking a look at healthy eating and fitness with a tasty recipe for chicken meatballs and twice baked sweet potato and a look at how easy it is to get both your five portions of fruit and vegetables a day and the recommended amount of exercise.
This recipe packs a serious punch of vegetables and fruit, in fact you are going to more than exceed your recommended 5 portions a day, and you won’t even feel like you are missing out or being super healthy and pious.
Simple (and importantly cheap) recipes like this prove that we can all get our 5 a day, even if we are either pushed for time or on a budget.
To illustrate portion sizes and show you can achieve this on one plate please check out this PDF guide from the NHS. It includes portion sizes for most popular fruits, vegetables and pulses. My portion sizes are based off this information.
Each stuffed pepper counts as 2 portions of fruit and veg, one for the pepper half itself and 1 for the filling. I’ll list the ingredients used, total portion sizes and servings made so you can workout how many of your portions you get if you make these stuffed peppers and cauliflower mash yourself.
Ingredients & portion sizes for stuffed peppers and cauliflower mash
Chicken and bean stuffed peppers
2 medium red onions, finely diced = 2 portions
1 can cannellini beans, 246g drained weight = 2-3 portions
2 large beef tomatoes, finely diced = 2 portions
6 tbsp / 2 baby marrow, roughly chopped = 2 portions
4 large peppers of mixed colours = 8 portions
1 cereal bowl of shredded carrot = 2 portions
1 can of chopped tomatoes
200g minced chicken
2 cloves of garlic
½ a ball of Mozzarella, torn
2 tsp dried basil
1 lime, cut 2 small wedges each
Salt and pepper to taste
Total portions of fruit and vegetables 18 – 19
Per serving (2 stuffed peppers + carrot) 5
Easy Cauliflower mash
1 head of cauliflower, allowing 8 florets per person gives 1 portion
3 dessert spoons of fat-free Greek yogurt
1 tsp dried basil
⅓ cup low salt chicken stockl
Pepper to taste
Total portions of fruit and veg – 2
Per serving – 1
Preheat your oven to 200c. Slice the peppers in half and scoop out the seeds. Pop in the oven – cut side down – for 10 minutes till warmed but still a little firm. Remove and set aside.
Prepare all your vegetables as directed. In a pan add a little olive oil and cook the onions, garlic and dried basil for 5-10 minutes – till they are soft. Add the chicken and brown it.
Once the chicken is browned add the chopped tomatoes, marrow, canned tomatoes and beans. Bring to a boil then reduce and simmer gently till the filling has a thickened sauce. Taste and add salt and pepper to taste.
Evenly divide the mixture between the stuffed pepper halves and top with the mozzarella. Pop back on a baking tray and cook in the oven for a further 10 minutes.
Easy Cauliflower mash
Boil the cauliflower florets until soft, around 8 minutes. Drain.
Add the Greek yogurt, basil and black pepper to the pan along with the drained cauliflower and mash together. Add a little of the stock, how much will depend upon the consistency you prefer your mash, more stock will equal a ‘looser’ mash.
Begin by making a pile of shredded carrot on each plate, make sure you use at least ⅓ of a cereal bowl each to get a full portion here.
Pop two chicken and bean stuffed pepper halves on top giving you 5 portions of fruit and veg sitting there.
Divide the cauliflower mash between the two plates for a 6th portion of veg. Delish! Serve with a couple of lime wedges each.
I served this with a small pot of raspberries each, following the NHS guide this would count as one further portion each. I topped them with a tsp of left over Greek yogurt each too.
Great food with 7 total portions of fruit and veg in one meal, not too bad!