1 chopped spring onion
1 chopped onion
1/2 chopped dried red chilli
1tsp chilli powder
1tsp garlic powder
1tsp onion powder
4 finely crushed mini toasts
1/2 cup homemade tomato sauce**
1 egg whisked
Black pepper and a sprinkle of salt
Mix everything together except sauce and egg in a bowl until well combined. Add 1 tbsp of the tomato sauce and most of the egg(keep a couple of tbsp aside for the next recipe )
Put in mini loaf tins(makes 4) This is a very wet mixture which keeps them moist. Level out with a spoon and put in preheated 180 deg oven for 20 mins .or until starting to shrink from sides of tin. Take out oven and spread 1 tsp of tomato sauce over each and sprinkle each one with 1/2 tbsp of Parmesan. Put back in oven for about 5 mins. When cold cut into small slices and you can bag them and put them in the freezer. This makes 4 meals 100g Of protein each,1 of your toast allowance and 1/2 of your dairy allowance per portion.
** Homemade tomato sauce
4 large chopped tomatoes,2 tsp of homemade tomato paste, and 2 tbsp of Natvia. Cook together for about 20 mins and blitz to a purée. You can put through a sieve if you like and the leftovers can be kept in the fridge.