Turn a storecupboard staple into a nutritious dinner
Budget kedgeree
SERVES 4 PREP 20 mins COOK 40 mins EASY
Boil 2 eggs for 8 mins, then leave them to cool long enough so you can comfortably peel them. Meanwhile, heat 2 tbsp oil from 3 x 120g cans of sardines in sunflower oil in a large pan and fry 2 finely chopped onions, 1 tbsp finely chopped ginger and 1 chopped chilli for 10 mins, stirring frequently, until softened and golden. Tip in 300g easy-cook brown rice, 2 tbsp medium curry powder and 1 tsp cumin seeds, then pour in 650ml vegetable stock. Stir well, then drop in 400g frozen spinach, spaced apart, on top. Don’t stir at this stage, just cover and leave to cook over a low heat for 15 mins. Add the canned sardines, then cover and cook for 5 mins more until the rice is tender. Gently toss everything together with a handful of chopped coriander. Cut the eggs into wedges, then serve on top along with lemon wedges for squeezing over.
GOOD TO KNOW healthy • calcium • fibre • iron • 2 of 5-a-day • gluten free PER SERVING 542 kcals • fat 18g • saturates 3g • carbs 61g • sugars 6g • fibre 9g • protein 30g • salt 1.2g
Lentil & tuna salad
SERVES 4 PREP 15 mins NO COOK EASY
Whisk 2 tbsp sherry vinegar, 1 tsp Dijon mustard and 2 garlic cloves, finely grated, together in a small bowl. Slowly drizzle in 50ml olive oil, whisking constantly until emulsified, then season to taste. Add 2 x 250g pouches of ready-cooked puy lentils, 2 x 160g cans tuna in spring water, 160g halved cherry tomatoes, 2 chopped roasted red peppers, a handful of chopped parsley and most of 1/2 a bunch of chives, finely chopped, to a large bowl and toss together. Pour over the dressing and toss again. Divide between four bowls and garnish with the remaining chives.
GOOD TO KNOW healthy • low cal • fibre • 2 of 5-a-day • gluten free PER SERVING 374 kcals • fat 15g • saturates 2g • carbs 26g • sugars 3g • fibre 9g • protein 28g • salt 0.7g
Salmon burgers
SERVES 4 PREP 20 mins COOK 10 mins EASY
Drain and tip 2 x 200g cans salmon into a food processor with 2 tbsp red thai curry paste, a thumb-sized piece of ginger, grated, 1 tsp soy sauce and half a bunch of chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat 1 tsp veg oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through. Meanwhile, use a veg peeler to peel strips of 2 carrots and 1 small cucumber into a bowl. Toss with 2 tbsp white wine vinegar and 1 tsp golden caster sugar until the sugar has dissolved, then toss through more coriander leaves. Divide the salad between fou
