Beans on Toast
This pre-workout meal provides a good amount of carbohydrates and proteins. This will release energy slowly during your workout session.
| Preparation Time: | 10 minutes |
| Cooking Time: | 10 minutes |
| Total Time: | 20 minutes |
| Serves: | 1 |
Ingredients
| Whole wheat bread | 2 slices 50gm |
| Kidney beans (cooked) | 30gm |
| Tofu grated | 15gm |
| Tomato (chopped) | 50gm |
| Onion (sliced) | 50gm |
| Capsicum (sliced [thinly] into strips) | 50gm |
| Garlic clove (halved) | 1 clove |
| Sugar | ½ tsp |
| Olive oil | 5ml |
| Mixed herbs (a few sprigs) | To garnish |
method of preparation
1. Heat oil in a pan, add the onion and capsicum and fry them gently until soft. Crush half the garlic and add it to the pan along with the tomatoes, beans, sugar and some salt in water. Bring to a simmer and cook for 10 to 15 minutes or until slightly reduced and thickened.
2. Toast the bread and rub the remaining garlic over it. Spoon the beans over the toast and sprinkle mixed herbs on it. Your pre-workout meal is ready.
*Nutritional values per serving: Per serve = 2 open toasts
Energy (kcal)348.45
Carbohydrates (g) 57.54
Proteins (g)13.62
Fats (g)6.5
*Nutrition values represented here are only approximate values based on theoretical calculations