Sunday 19 April 2015

Easy Vegetarian Recipe for One: Sweet Potato Noodles and Feta Bake

Sweet Potato Noodles and Feta Bake

This is a tasty vegetarian recipe for one that is ideal for using with an intermittent fasting diet - the 5:1 diet. It is only 216 calories and cost under £1 to make. Win Win.

I recently heard about using vegetables as noodles as a healthier alternative to pasta and, confess, I am hooked. Vegetable noodles are delicious raw or cooked and this recipe uses sweet potato which is probably my favourite.

The sweet potato contrasts nicely with the tang of the feta. Because the feta is salty I haven't added any more in the cooking and it was fine. Ideal for anyone trying to cut down on their salt count. The mix of the vegetable stock and feta gives this dish a delightful milky gravy.

I hope you enjoy it as much as I do.







Sweet potato noodle and feta cheese bake
Sweet potato noodle and feta cheese bake

sweet potato, onion, red pepper, feta cheese
ingredients

What you need for this recipe

Vegetable noodler - I use a Harcas Spiral Slicer
Ingredients
Oven-proof dish

ingredients

Ingredients

  • 1 small onion, cleaned and sliced
  • 1 small red pepper, cleaned and sliced
  • 1 clove garlic, crushed
  • 1 teaspoon mixed herbs
  • 1 small sweet potato, noodled
  • 30g feta cheese, crumbled
  • 100 mls vegetable stock or broth
  • grated cheese for topping
    instructions

    How to sweet potato noodles and feta bake

    1. Peel the sweet potato and make into noodles.
    2. Prepare the rest of the veggies. Clean onion and cut into rings or dice if you prefer. Clean and slice red pepper - bell pepper in the US. Crush the garlic and crumble the feta cheese.
    3. Into an oven-proof dish place a layer of sweet potato noodles.
    4. Layer red pepper, onion, garlic.
    5. Layer on the feta cheese to make this your middle layer.
    6. Layer onion and pepper.
    7. Add 100 mls vegetable stock or broth
    8. Final layer of sweet potato noodles.
    9. Top with a little grated chedar cheese
    10. Cover with a baking foil dome. Make sure it doesn't touch the food or you will lose some of the cheese.
    11. Cook in a moderate hot oven for 30 minutes. 180 to 200 degrees.
    12. Remove dome and cook until cheese is golden - about 10 minutes
    Sweet potato noodles with noodler
    Sweet potato noodles with noodler
    Photo Tutorial

    Put a layer of sweet potato noodles in bottom of an oven-proof dish
    sweet potato noodles in dish
    sweet potato noodles

    Layer sliced onion, peppers, garlic & feta
    layers of vegetables and feta cheese
    layers of vegetables and feta cheese

    add last layer of sweet potato noodles and top with grated cheese
    sweet potato noodles and feta cheese bake
    sweet potato noodles and feta cheese bake

    Cover with a dome of baking foil
    baking foil
    cover with baking foil dome
    sweet potato noodles and feta bake
    sweet potato noodles and feta bake

    Nutrition and costs

    Ingredient
    calories
    Fat
    Protein
    Carb
    Fibre
    Vits etc
    Salt
    Cost
    Feta Cheese x 30g
    79
    6.35g
    7g
    0
    0
    Vit A, Calcium, Iron, phosphorus, Vit B12

    25p
    Onion
    7
    0
    1g
    9g
    2g


    10
    Vegetable Stock
    12
    0.83g
    0.16g
    0.6g



    3p
    Sweet potato
    112
    0
    2.6g
    26g
    3.9g
    Vit A, Vit c, calcium, iron, potassium

    25p
    garlic
    3
    0
    2g
    1g
    0
    Vit A
    Vit C
    Calcium
    Iron

    5p
    Red pepper
    3
    0
    0.5
    0.5g
    1g
    Vit A, Vit B6, Vit C, Calcium, Iron, manganese, niacin, riboflavin,

    10p


    216
    6.88g
    13.25g
    37.1g
    6.9g


    78p





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