Adapted from Eating for sustained energy 1 page 74
5 ml oil
2 onions, chopped
2 green peppers, chopped
410 gm tom brown or sugar beans
250ml, cooked brown rice
60 ml chopped parsley.
2 thin slices of fresh brown bread, crumbed
2 eggs, 1 whole and 1 egg white only
125 ml plain, low fat, yoghurt
Salt and pepper
3 tomatoes, thinly sliced
60 gm mozzarella cheese, grated (any white pizza cheese will work)
30 ml Parmesan grated (optional)
2 ml dried origanum
1 ml dried basil
5 ml oil
Preheat the oven to 180c
Heat the oil and saute the onion and green pepper until soft. Set aside.
Drain the beans and mix with the rice, parsley, bread crumbs, onion and green peppers
Beat egg and yoghurt together and season
Add the bean mixture, Mix well
Spoon into a greased ovenproof dish and spread evenly
Cover with tomato slices and grated cheese
Sprinkle with the herbs and the extra oil.
Bake for 25 minutes or until the cheese is bubbling.