Meal 10: Baked Beans & Chips with Curry Sauce

A 10″ plate full – just enough for me but probably enough for 2 ladies!

CALORIE DENSITY: 17% = 561kcal/(810ml x 4)

(Compare with Sugar: 95%, butter: 180%)

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COST: 52p (So don’t tell me that eating healthy food is expensive!)

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INGREDIENTS

  • Potatoes 500g: 360kcal (500ml) Asda Grower’s Selection British White Potatoes 2.5kg for £1.29 =26p
  • Baked Beans: 250g: 156kcal (250ml) Asda SP Baked Beans in Tomato Sauce 410g for 23p
  • Mild Curry Sauce: 60ml: 45kcal (60ml) Asda SP Mild Curry Sauce (no hydrogenated fat) 440g for 23p = 3p

INSTRUCTIONS

  1. Dice potatoes and place in a large plastic container suitable for a microwave oven
  2. Sprinkle on Turmeric to make the potatoes look browned like chips and add salt to taste
  3. Fix on the lid and shake well to distribute the Turmeric & salt over all surfaces evenly
  4. Heat in the microwave at 800W for 10 minutes
  5. Open can of baked beans, pour into a colander and rinse with water
  6. Place rinsed baked beans in plastic container and mix in 60ml of the Mild Curry Sauce
  7. Heat in microwave at 800W for 2 minutes

Serve potatoes around a large plate and place the curried baked beans in the middle.

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NOTES

The picture shows the whole meal on a 10 inch plate – enough for two ladies but only just enough for me! The Baked Beans must be drained because the tomato sauce contains too much sugar. The 410g contents add up to 330kcal & 15g sugar. When rinsed the weight reduces to 250g of Haricot beans. 250g Haricot beans are 156kcal with only 1g natural sugar. The Mild Curry Sauce is low in sugar and therefore suitable for Natural Low Density Eating with around 2.5g in the portion suggested.

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COMPARISON WITH A HIGH DENSITY VERSION OF THE SAME MEAL

Compare with English chips and un-drained baked beans.

  • 500g chips = 1500kcal (500ml)
  • 410g baked beans = 330kcal (410ml)

Calorie Density: 50% = 1830kcal/(910ml x 4) which means the low density version of the meal is 3 times as satisfying for the same number of calories and only 30% of the high density version can be consumed to equal the calorific contents of the low density version and would leave you hungry! Also the high density version contains 16g of sugar which is a high proportion of the 37.5g recommended daily intake for men not to mention the large amount of added fat which is high in calories and provides no nutritional or life enhancing benefit whatsoever.

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(Originally published as a facebook note on 9 August 2017 – transferred here on 30 June 2020.)