Tomatoes are full of health-promoting nutrients including minerals, vitamins C and E, β-carotene, lutein and flavonoids such as quercetin[1]. It is an excellent source of the antioxidant lycopene (the red pigment in tomatoes) and studies have shown that tomato consumption is associated with a decreased risk of certain types of cancer, including breast cancer and prostate cancer, and cardiovascular diseases[2]. Certain variants such as the San Manzano tomato and cherry tomatoes are particularly high in lycopene[3].
Nothing beats fresh sun ripened tomatoes but cooking actually increases the bioavailability of lycopene. Keep the skins on as these are full of lycopene
Aromatic Chicken Tagine
british chicken in an aromatic tomato sauce with black olives, courgettes, red peppers, spinach and lemon zest with steamed whole grain rice and red quinoa. Low FODMAP.
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One serving of a meal made in accordance with this recipe is low in FODMAPs and can assist with following the Monash University Low FODMAP diet™ read more |
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Diversity score = 12.0 of your 30 weekly plant types contributing to a more diverse gut microbiome read more |
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Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels. |
| chicken | |
| 1 person | 374g |
| 2 people | 748g |
| cooking | microwave / oven |
Chicken (20%), Tomatoes (11%), Sweet Potatoes, Courgette (8%), Brown Rice (7%), Spinach (6%), Red Peppers (5%), Carrots, Extra Virgin Olive Oil, Kalamata Olives (2%) [Kalamata Olives, Water, Salt, Acidifying Agent (Red Wine Vinegar), Extra Virgin Olive Oil], Quinoa (2%), Tomato Puree (1%), Lemon Juice, Pumpkin Seeds, Chicken Stock [Chicken Extract, Chicken Fat, Salt], Coriander, Gluten Free Tamari SOY Sauce [Water, soybeans, sea salt], Tapioca Starch, Ground Cinnamon, Cumin Seeds, Cardamom, Paprika, Chives, Parsley, Paprika, Sunflower Seeds, Salt, Turmeric, Cumin Seeds, Coriander Seeds, Fenugreek Seeds, Lemon Zest (0.1%)
For allergens please see ingredients in bold.
this meal contains a FODMAP safe amount of tomatoes
this meal contains a FODMAP safe amount of beans
this meal contains a FODMAP safe amount of red pepper
this meal contains a FODMAP safe amount of sweet potato
this meal contains a FODMAP safe amount of courgette
read more about how we develop our Low FODMAP meals
| Typical Values | per 100g | per 374g |
|---|---|---|
| energy kJ | 489 | 1828 |
| energy kCal | 117 | 437 |
| fat g | 5 | 20 |
| of which saturates g | 1 | 3 |
| carbohydrates g | 10 | 36 |
| of which sugars g | 2 | 7 |
| fibre g | 2 | 7 |
| protein g | 7 | 25 |
| salt g | 0.5 | 1.7 |
Per Serving:
Vitamin A (ret eq)
920 ug
113.3% of RI
Vitamin C
48.2 mcg
58.6% of RI
Vitamin K
205.7 ug
277.2% of RI
Folates (B9)
62.8 ug
32.3% of RI
Phosphorus
276.76 mg
39.5% of RI
Manganese
1.2 mg
55.9% of RI
Selenium
13.1 ug
23.8% of RI
Potassium
897.6 mg
44.2% of RI
Sat Fat 3 g
15.3% of RI
"
RI = Reference Intake
Low Saturated Fat - Heart*
Source of Fibre
High in Vitamin K - Bones, Blood
Low Sugar
High in Protein - Muscles, Bones
Source of Manganese - Bones, Energy
Source of Vitamin A - Skin, Eye
Microwave
1 Person
microwave 800W
9 mins
Remove sleeve and pierce film. Cook for 5 mins. Stir sauce only, re-cover and cook for a further 4 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
microwave 800W
19 mins
Remove sleeve and pierce film. Cook for 11 mins. Stir sauce only, re-cover and cook for a further 8 mins. Rest for 2 mins, check piping hot & enjoy!
Oven
1 Person:
oven 195°C / 175°C Fan / Gas mark 5
55 mins
Preheat oven. Remove sleeve and pierce film. Cook for 55 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot & enjoy!
2 People:
Oven 195°C / 175°C Fan / Gas mark 5
65 mins
Preheat oven. Remove sleeve and pierce film. Cook for 65 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot & enjoy!
Microwave
Oven
Contains soy, garlic.
Get in touch if you’d like to know more.
We use tree nuts in almost all our meals.
Please note that our kitchen does handle celery, milk, fish, mustard, tree nuts, sesame, soy, and sulphites. Please drop us an email to hello@fielddoctor.co.uk if you’d like to know more.
Keep frozen below -18C and do not refreeze if defrosted.
