NUTRIENT RICH & £2 A PORTION!
Three smart veg-packed dishes that come in at a snip per serving
Radish and kale frittata
READY IN: 30 MINS CALS: 240 FAT: 15G SAT FAT: 5G CARBS: 9G
SERVES 4
Eggs are thrifty, versatile and highly nutritious – a great choice for feeding a family. Add any cheese you have that needs using up.
YOU WILL NEED
200g new potatoes,
larger ones halved
100g prepared kale,
woody stalks discarded
1tbsp olive oil
1 onion, sliced
200g radishes
6 medium eggs, beaten
40g Cheddar, grated
Salad, to serve
HOW TO DO IT
1 Heat the grill to high. Put the potatoes in a pan, cover with water and bring to a boil. Cook until tender, about 5 mins. Add the kale in the last 2 mins. Drain and set aside. Meanwhile, heat the oil in an ovenproof pan. Over a medium heat, fry the onion and radishes for 8-10 mins. When the radishes are golden, and the onion softened, remove the radishes and set aside.
3 Add the potatoes and kale to the pan with the onion.
4 Beat the eggs and cheese in a jug and season well. Pour into the pan and with the radishes. Cook on a medium heat for 3-4 mins.
5 When the frittata has started to set, place the pan under the grill for a further 5 mins. Slide the frittata out of the pan onto a large plate and serve with salad.
THRIFTY TIP CHOOSE BOXES OF MIXED SIZED EGGS – THEY ARE OFTEN BETTER VALUE
Celery caponata on toast
READY IN: 55 MINS CALS: 479 FAT: 38G SAT FAT: 10G CARBS: 16G
SERVES 4
Caponata is a warm vegetable stew; here, celery bulks up the more expensive veg. Perfect for a light lunch.
YOU WILL NEED
4tbsp olive oil
3 aubergines, cut into 2cm chunks
1 red onion, peeled and thickly sliced
4 celery stalks, cut into 1cm slices
200ml passata
75g capers, drained and rinsed
150g kalamata olives,
pitted and halved
20g caster sugar
20ml red-wine vinegar
4 sliced seeded sourdough, sliced
125g Buffalo mozzarella
50g pine nuts, toasted
Fresh basil leaves
HOW TO DO IT
1 Heat half the oil in a non-stick frying pan. Fry the diced aubergine in batches until golden and softened.
2 Wipe the pan clean with kitchen paper, add the remaining oil with the onion and celery, then cook for 8 mins. Add the passata and cook for another 5 mins, then stir in the capers and olives.
3 Stir in the sugar and vinegar, letting the sugar dissolve in the heat. Cook for 5 mins, tasting, adding more sugar or vinegar.
