Try these weekday meals to feed four people for £5 – they’re easy to make, too…
Cook 300g wholewheat pasta to the pack instructions, then drain. Meanwhile, drain the oil from a 50g can anchovies into a large pan, add 1 finely chopped large onion and cook for 5 min. Add 1tsp dried oregano, a good pinch chilli flakes and the anchovies. Cook for 2 min or until the anchovies dissolve. Add 2 x 400g cans chopped tomatoes and frozen veg of your choice. Simmer for 10 min. Toss with the pasta, then scatter with 25g shaved parmesan.
Chorizo, bean and potato stew
Peel and chop 800g potatoes into chunks, then boil or microwave until tender. Chop an 80g pack sliced chorizo and dry-fry in a large pan with 350g frozen sliced peppers for 5 min. Add a400g can chopped tomatoes, a 395g can kidney beans in chilli sauce and 100ml water. Simmer for 10 min. Add the potatoes to the pan, then cover and simmer for 5 min or until heated through.
Spray a non-stick frying pan with oil, then cook 250g frozen sliced peppers for 5 min. Add 150g frozen peas and cook until hot. Beat 6 eggs in a large bowl. Squeeze out the moisture from 175g thawed frozen leaf spinach, then stir into the eggs along with the cooked veg. Season with black pepper. Clean the frying pan, then return to the heat and spray with oil. Cook the omelette for a few min, stirring occasionally, then add 60g cubed reduced-fat cheddar. Cook until the bottom is set, then flip and repeat on the other side.
Fish with butterbean and spinach mash
Mix 2tsp harissa paste with the juice ½ lemon and spread over
4 frozen white fish fillets. Bake in a lined baking tray according to the pack instructions. Meanwhile, empty 2 x 400g cans butter beans into a saucepan and heat for 5 min. Drain, then return to the pan. Stir in the zest 1 lemon and a squeeze juice, 2tbsp extra-virgin olive oil and 350g thawed and squeezed leaf spinach. Heat gently, stirring, until the mixture is piping hot. Serve with the fish.
Spray a large wok or non-stick frying pan with oil and fry 250g lean lamb, beef or turkey mince for 5 min. Add 3tbsp medium curry paste and 150g basmati rice, then cook for 1 min, stirring. Drain a400g can chickpeas, then add to the pan with 350ml boiling water. Cover and simmer gently for 8 min. Stir in 500g frozen mixed veg, then cover and cook for a further 8 min. Set aside for 5 min, then stir well and serve each portion topped with 1tbsp fat-free Greek yogurt.
Kindly provided by the Healthly Food Guide.