Super savers

20low-budget meal ideas

Spaghetti arrabbiata

■ Serves 2 ■ Prep 5 mins

■ Cook 25 mins

2 tbsp olive oil
2 garlic cloves, thinly sliced
1 tsp chilli flakes
400g can chopped tomatoes
1 tsp sugar
150g spaghetti
handful of flat-leaf parsley, chopped

1Heat the oil in a pan and cook the garlic gently for a few mins. Add the chilli flakes and cook for 1 min, then tip in the tomatoes and sugar.

2Simmer for 20 mins, until thickened. Meanwhile, cook the spaghetti following pack instructions, then drain and toss with the sauce. Sprinkle over the parsley to finish.

PER SERVING 400 kcals, fat 13g, saturates 2g, carbs 60g, fibre 5g, protein 12g, salt 0.2g

Do a twist

Tomato & feta pasta sauce

Tip a 400g can chopped tomatoes with garlic, ½ tsp dried oregano, ½ tsp sugar and some ground black pepper into a saucepan. Simmer for 5 mins, then crumble in 100g feta and serve. Serves 2.

Broccoli soup with cheese toasties

■ Serves 4 ■ Prep 15 mins ■ Cook 30 mins soup only

1 large potato, diced
1.2 litres chicken or vegetable stock
400g broccoli, chopped into florets
FOR THE TOASTS
7 slices bread
175g cheese, grated – cheddar, red
leicester or any blue cheese
1 egg, beaten
3 spring onions, chopped
dash Worcestershire sauce (optional)
oil, for brushing

1Heat the oven to 200C/180C fan/gas 6. Put the potato and stock in a pan, bring to the boil, then simmer for 10 mins until tender. Add the broccoli, season and cook for another 4-5 mins. Blend the soup until smooth, then return to the pan to keep warm.

2For the toasts, whizz 1 slice of bread to make crumbs, then stir in the cheese, egg and spring onions. Spread over 3 slices of bread, add a dash of Worcestershire sauce if you like, and sandwich together with the remaining slices. Brush with oil and bake for 10 mins, turning halfway through, until crisp, golden and melted. Cut into triangles and serve with the soup.

PER SERVING 464 kcals, fat 19g, saturates 10g, carbs 42g, sugars 3g, fibre 4g, protein 32g, salt 2.3g

Feeling blue?

Broccoli & blue cheese soup

After blending the broccoli soup, stir in 175g crumbled blue cheese until melted. Serve with crusty rolls instead of the toasts. Serves 4.

Sausage, apple & leek pie

■ Serves 6 ■ Prep 10 mins ■ Cook 45 mins

8 pork sausages
3 leeks, sliced
1 apple, peeled and sliced
1 tbsp plain flour
1 tbsp grainy mustard
200ml chicken