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
Green Risotto (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 = 8.75 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. |
| vegetarian | |
| 1 person | 359g |
| 2 people | 718g |
| cooking | microwave / oven |
Water, Brown Rice (22%), Broccoli (13%), Spinach (13%), Edamame (7%) [Edamame (SOYA)], Courgettes (6%), Peas (3%), Pecorino Style Cheese (3%) [Ewe's MILK, Vegetarian Rennet, Salt, Cultures], Fennel, Extra Virgin Olive Oil, Parsley, Pine Nuts (1%), Dried Chives, Tapioca Starch, ALMONDS (TREE NUTS), ALMOND Paste [ALMONDS (100%)], Vegetable Stock [Carrot Juice Concentrate, Mushroom Concentrate (Mushroom Juice Concentrate, Salt), Onion Powder, Salt, Onion Juice Concentrate, Water, Ground Black Pepper], Basil (0.6%), Lemon Zest, Salt, Thyme, CELERY Salt [Sea Salt, Ground CELERY Seed, Anti Caking Agent: Silicon Dioxide], Sage, Tarragon
For allergens please see ingredients in bold.
| Typical Values | per 100g | per 359g |
|---|---|---|
| energy kJ | 413 | 1482 |
| energy kCal | 99 | 355 |
| fat g | 5 | 17 |
| of which saturates g | 1.1 | 3.9 |
| carbohydrates g | 9 | 31 |
| of which sugars g | 0.8 | 2.8 |
| fibre g | 2.3 | 8.2 |
| protein g | 4 | 15 |
| salt g | 0.5 | 1.7 |
Per Serving:
Vitamin A (ret eq)
610.3 ug
75.2% of RI
Vitamin K
394.9 ug
532.2% of RI
Folates (B9)
113.1 ug
58.2% of RI
Manganese
1.7 mg
78.8% of RI
Sat Fat
3.9 g
19.9% of RI
RI = Reference Intake
Low Sugar
Low Saturated Fat - Heart*
2 of 5 a day - Diversity
Source of Protein - Muscles
Source of Fibre
Source of Vitamin A - Immunity
High in Vitamin K - Bones, Blood
Source of Manganese - Bones
Source of Folic Acid - Energy, Brain**
High in Unsaturated Fat - Heart
*normal cholesterol levels
**normal psychological function
Microwave
1 Person
microwave 800W
8 mins
Remove sleeve and pierce film. Cook for 4 mins. Stir, re-cover and cook for a further 4 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
microwave 800W
16 mins
Remove sleeve and pierce film. Cook for 8 mins. Stir, 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
50 mins
Preheat oven. Remove sleeve and pierce film. Cook for 50 mins, ideally on a flat baking tray, and then stir. Rest for 2 mins, check piping hot & enjoy!
2 People: oven 195°C / 175°C Fan / Gas mark 5
60 mins
Preheat oven. Remove sleeve and pierce film. Cook for 60 mins, ideally on a flat baking tray, and then stir. Rest for 2 mins, check piping hot & enjoy!
Microwave
Oven
Contains soya, tree nuts, milk, celery.
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.
