Easy Fish Pie Serves 4 Preparation time 10 minutes Cooking time 20-30 minutes > Fish 1 x large tin of fish or 2 x small ones (salmon would be ideal) > Potato 1 x tin of potatoes, or packet of instant mashed potato or make your own mash using 4 large potatoes > Vegetables 1 x tin of peas or mixed vegetables or 2 large handfuls of frozen veg From the store cupboard > Ground pepper > Knob of butter or margarine > Cheese 2 x large handfuls of grated cheese > Milk large splash 1. Prepare the mash potato as per instructions on packet or drain and mash tinned potatoes 2. Add milk and a knob of butter (if you have any) to make a creamy mash. Mix in peas or frozen vegetables 3. Open and drain tin of fish and tip into an oven proof dish 4. Remove any large bones and skin 5. Pile mash on top of fish and smooth over 6. Grate cheese over the top 7. Place in a hot oven (220 c) for 20 minutes Make a meal of it by > Great news, this is a complete meal but could be served with some baked beans or another portion of vegetables, fresh, frozen or tinned How about > Add a tin of chopped tomatoes to the fish to make more of a sauce > Add some hard boiled eggs to the fish mixture to make it go further > Add a tin or some frozen chopped spinach to the fish base > Replace the mashed potato with sliced cooked potatoes > No cheese? just dot with some butter or margarine Storage > Store any left overs in fridge and reheat thoroughly before eating > Make individual ones and freeze for another time. Defrost thoroughly before reheating
Fish cakes Serves 4 Preparation time 10 minutes Cooking time 20 minutes > Mashed potato 200g (use instant mashed potato or mash a tin of potatoes) > Tinned fish 1 x tin of salmon or 2 x tins of tuna or sardines in tomato sauce > Canned or Frozen vegetables 2 x large handfuls of frozen mixed vegetables/ tin of peas/ green beans/carrots or whatever you have From the store cupboard > Oil: Small splash of oil or Knob of butter or margarine > Herbs: Try chives or mixed herb > Onion: Try finely chopped spring onions or a small piece of finely chopped red onion 1. Open and drain tinned fish. If using tinned pilchards in tomato sauce keep sauce 2. Open and drain tinned vegetables or defrost frozen vegetables 3. Mash fish with a fork and remove any large bones 4. Combine fish, mashed potato, vegetables and any onions and herbs being used 5. Lightly oil a baking tray 6. Shape into 8 fish cake shapes and place on baking tray. Brush fish cakes with oil or melted butter or margarine 7. Cook in a hot oven for 20 minutes or cook under a hot grill. Turn carefully half way through cooking 8. If you used pilchard in tomato sauce heat the reserved sauce and serve with the fish cakes Make a meal of it by > Add a squeeze of lemon juice and serve with a portion of vegetables or salad > Serve with a tomato sauce (see recipe) and a small portion of noodles > Serve with a tin of baked beans How about > Make it veggie by leaving out the fish and adding 2 handfuls of grated mature cheese or think about adding some chopped boiled egg > Don t have much fish? Add some chopped hard boiled egg as well > Make Thai style by adding a finely chopped red chilli and some chopped coriander with sliced cooked potatoes Storage > Fish cakes can be frozen before cooking (stage 7). Make sure you defrost them thoroughly before cooking
Spicy fish pilaf Serves 4 Preparation time 5-10 minutes Cooking time 20 minutes > Fish 200g fish, tinned is fine, peppered smoked mackerel works particularly well > Rice 250g rice > Curry 1½ tablespoon curry paste (Thai curry paste works well) or 1 or 2 teaspoons of curry powder > Canned beans 1 x 420g can chick peas or butter beans or cannellini beans or red kidney beans > Vegetables 1 x tin of sweetcorn or peas or 2 large handfuls of frozen peas 1. Chop the onion and garlic finely 2. Cook rice according to instructions. While it is cooking: - Open fish and drain, remove any large bones and skin - Use a fork to flake fish - Open beans and any tinned vegetables and drain - If using frozen peas place in a jug and top up with boiling water and drain 3. Heat oil in a pan and cook onions and garlic (and mushrooms if using) gently for 4-5 minutes until cooked through 4. Add curry paste or powder to the pan and cook for 1 or 2 minutes 5. When the rice is cooked drain and combine with the onion, garlic and curry mix. Stir through the fish, beans and all the vegetables 6. Return to the pan, season with black pepper if you have some. Heat through and serve From the store cupboard > 1 onion > 1 clove of garlic > 1/2 tablespoon vegetable oil (if you re using fish in oil, use the oil from the can) Optional Extras > 4 or 5 mushrooms sliced Make a meal of it by > This is complete meal...great! How about > Make it veggie by leaving out the fish, or substitute the fish for hard boiled eggs > Pre prepared smoked mackerel from the chilled cabinet works well in this dish too. > Use pasta instead of rice Storage > Chill any left overs and keep in the fridge and have cold for lunch the next day. See reheating rice fact sheet
Meat, vegetable and potato pie Serves 4 Preparation time 5-10 minutes Cooking time 30 minutes > Meat 2 x tins of meat in gravy > Vegetables 1 x large can of vegetables > Potatoes 1 x 500g can cooked potatoes OR use instant mashed potato 1. Combine meat, vegetables and place in large oven proof dish 2. Slice potatoes and arrange over the meat and vegetable mix 3. Dot with a little butter or oil if you have any 4. Place in the oven (220 c) check after 30 minutes. Top should be browned and the centre piping hot. If not return to the oven, check regularly until cooked Make a meal of it by > Serving with some vegetables such as broccoli and carrots Why not > Make a chicken and ham pie by replacing the meat in gravy with a tin of ham and tin of chicken soup or condensed mushroom soup > Use fresh or frozen vegetables instead of the tinned vegetables > Use mash potato instead of sliced > Add a few dried mixed herbs Storage > Make individual ones and freeze for later
Corned beef hash Serves 4 Preparation time 5-10 minutes Cooking time 5-10 minutes A one pot dish > Corned beef 1 x large tin > Potatoes 1 x 500g tin > Vegetables 1 x 200g tin sweetcorn or peas or baked beans From the store cupboard > 1 onion > 2 teaspoons English mustard (optional) > 1 tablespoon Worcester sauce (optional) > 2 tablespoons oil > 1 x teaspoon of dried parsley (optional) 1. Open corned beef cut into bite sized pieces combine with the mustard and Worcester sauce if using 2. Finely chop the onion 3. Open the potatoes and chop into bite sized pieces 4. In large frying OR saucepan heat the oil and soften the onions 5. Add the potatoes to the pan and fry until they start to go brown 6. Add the corned beef and whatever vegetables you are using and continue frying until all ingredients are heated through. Stir through the parsley if you are using it. Serve straight away Make a meal of it by > Great news this is a complete meal but make it go further by serving with some crunchy bread or soda bread (see recipe) > If using peas or sweetcorn in the hash, serve with some baked beans Why not > Serve with a poached egg on the top > Add a chopped pepper at stage 2
Spicy Beanburger Serves 4 Preparation time 15 minutes Cooking time 20-30 minutes > Baked beans 1 x 420g can baked beans > Other beans 1x 410g tin red kidney beans or cannellini beans or borlotti beans > Vegetables 1 x 200g can sweetcorn 1 x 400g can chopped spinach (frozen would work too) From the store cupboard > Onion 1 small onion > Garlic 1 clove > Chilli 1 red chilli. Or use chilli powder or dried flakes or splash chilli sauce > Breadcrumbs 2 slices of stale bread grated to make bread crumbs > Splash of oil > Ground cumin 1 teaspoon (optional) 1. Finely chop the onion and chilli and crush the garlic 2. Heat the oil in a pan and cook the onion, chilli and garlic over a low heat until soft 3. Squeeze all the moisture out of the spinach and drain the tinned kidney beans 4. In a large bowl combine the spinach with baked beans and other tin of beans, sweetcorn, cumin and breadcrumbs 5. Mash together and add the onions and chilli mix 6. Shape into patties and brush with oil 7. Grill on a high heat for around 3 minutes each side or bake in a hot oven for 20-30 minutes Make a meal of it by > Serving in a bun or with some crunchy bread > Serve with coleslaw or salad Storage: > Make a double batch and freeze half at end of stage 6 for later use. Freeze in a single layer, once frozen transfer to a plastic bag or box. Defrost thoroughly before cooking
Chickpea and potato curry Preparation time, 10-15 minutes if making your own curry sauce Cooking time, 10-15 minutes 1 pot dish > Potatoes 1 x 500g tin cooked potatoes > Chick peas 1 x 400g can chick peas drained. Other beans such as red kidney, butter beans or cannellini beans would also work > Vegetables Spinach, use a drained can or 1/3 bag frozen spinach or peas or mixed vegetables > Curry Sauce 1 x Jar or make your own using these ingredients - Tomatoes 1 x 400g chopped tomatoes, plum tomatoes or passata would also be fine - Onion x 1 diced - garlic x 1 crushed - Ginger x 2cm peeled and finely chopped - Curry paste 1 tablespoon or use one or two teaspoons of curry powder - Tomato Puree 1 tablespoon - Splash oil To make your own sauce 1. Heat the oil in a pan and gently cook the onion, garlic and ginger if using 2. Add the tomato puree and curry paste cook for one or two minutes 3. Add tinned tomatoes or passata, simmer gently for 10 minutes To make the dish 1. To the curry sauce (either jar or homemade) add the chick peas, chopped drained potatoes and the spinach 2. Simmer for 10 minutes until all ingredients are heated through Make a meal of it by: > Great news this is a complete dish > If you want to have rice too think about leaving out the potatoes Why not > Serve with some homemade chapatis (see recipe) > Finish with some coconut milk if you have any > Made it too hot? Add a spoonful of natural yoghurt Storage: > Make several batches of the curry sauce and freeze for later use
Mushroom risotto Serves 4 Preparation time 5 minutes Cooking time 15-20 minutes 1 pot dish > Rice 300g rice. If you have it use risotto rice but it will need a longer cooking time > Mushroom soup 1 x can cream of mushroom soup > Vegetables 2 x cans vegetables drained, think peas, green beans, sweetcorn or tinned mushrooms From the store cupboard > Onion x 1 > Vegetable stock 500ml (optional, use water if you don t have any) > Cheese 1 or 2 handfuls of strong cheese if you have it > Splash of oil > Ground black pepper 1. Heat oil in a pan, add the onion and gently cook until soft 2. Add the rice and stir to coat with the oil 3. Add the can of soup and a little of the stock 4. Gradually add the stock a little at a time. Wait for liquid to be absorbed before you add more 5. Once the rice is cooked (should be creamy but still with some bite) remove from the heat and stir in the vegetables. Leave to stand for a few minutes 6. Serve sprinkled with the grated cheese Make a meal of it by > Great news this is a complete meal. You could serve with extra vegetables or salad Why not: > Try using a packet of dried soup or just use stock on its own > Using strong cheese means you don t need to use so much > Use fresh or frozen vegetables in place of tinned versions Storage: > This dish is best cooked and eaten straight away
Fruity Cornflake Crunch Serves 3-4 Preparation time 5-10 minutes > Fruit. 1 Large tin of fruit in juice. Or a great recipe for using up windfall apples and foraged blackberries > Cereal 40g. Any crunchy cereal would work here. Or if you have plain oats or muesli, toast in the oven or under the grill for a few minutes until golden brown > Custard or Yoghurt 1x large carton or tub From the store cupboard > Butter or margarine 50g. Use any spread you have > Golden syrup or sugar 2 tablespoons. (optional, do not use if your cereal is sugary already) 1. If using fresh fruit, cook in a small pan with a small amount of water. Add sugar to taste (a pinch of cinnamon is also great) 2. Drain tinned fruit saving the juice. Puree the fruit using either a potato masher or a small blender 3. Dissolve the sugar or syrup with the butter or margarine in a large saucepan stirring all the time. Stir in the cereal 4. Assemble the dessert as follows, spoon in the fruit base, add a layer of yoghurt or custard, top with crunchy cereal. Chill in the fridge until custard has set Why not: > Would also work without the yoghurt or custard layer > Use some fruit yoghurt for a change > Mix two tins of different fruit, think apple and pear or peach and apple Storage: > Best prepared and eaten on the same day
Fruit and Rice Pudding Brulee Serves 4 Preparation time 10 minutes No Cook Dish > Fruit 1 x tin. Mandarins work really well but other tinned fruit would also work well > Rice Pudding 1 x tin > Sugar 2 tablespoons. Castor sugar is best but other sugar would also work Optional extras from the store cupboard. > 2 tablespoons of dried fruit such as sultanas or raisins 1. Drain the fruit saving the juice. If using the dried fruit soak in 2 tablespoons of the juice for two hours 2. Place drained fruit and dried fruit in whatever serving dishes you are using 3. Top with rice pudding 4. Sprinkle over the sugar 5. Place under a hot grill until the sugar has melted and caramelised 6. Cool before serving Why not: > Use custard or yoghurt instead of tinned rice > Make your own rice pudding see recipe below Storage: > Prepare in advance up to end of stage 4. Caramelise the top just before serving
Rice pudding Serves 4 Preparation time 5 minutes Cooking time 30-35 on hob (2 hrs in oven) A great dish to make at the bottom of the oven while something else is cooking. Alternatively cook in a saucepan* on the hob or use slow cooker if you have one. Essential Ingredients > Pudding rice 100g > Sugar 50g > Semi skimmed milk 700ml (or use dried milk powder) Optional extras from the store cupboard > Pinch of ground or fresh grated nutmeg > Knob of butter or margarine > Vanilla essence 1. Grease an oven proof bowl with butter or margarine 2. Tip in rice, milk and sugar and stir well. 3. Sprinkle over nutmeg 4. Cover with foil or a lid and cook at gas mark 2 or 130 c for around 2 hours until pudding just wobbles when shaken 5. Serve with a dollop of jam or pureed fruit * Alternatively cook on a very low heat on the hob and stir frequently until rice is cooked through and pudding has thickened Why not: > Add some cooked or tinned fruit like stewed apples or pears or stir in a little strawberry jam > Add some chopped dried fruits instead like dried apricots or raisins, which can be added 10 minutes before the end of cooking Storage: > Any leftovers can be eaten cold. Keep covered in the fridge and eat within 2 days
Chapatis Makes 8 > 250g plain flour (wholemeal is best) plus extra for rolling > 250ml cold water 1. Add water to the flour a little at a time 2. Knead until you have a soft elastic dough 3. Divide into 8 even pieces. 4. Roll into balls 5. Roll out into 15cm rounds 6. Heat a griddle or frying pan until very hot. Add chapatis, cook for around 20-30 seconds, turn and cook on the other side 7. Serve straight away with curry Easy Extras Soda Bread Makes one loaf > 1 lb (450g) white flour > 1tsp salt > 1tsp bicarbonate of soda > Sour milk or buttermilk to mix -350ml approx. Or use 50:50 mix of natural yoghurt and milk 1. Preheat the oven to 230ºC/450ºF 2. Tip dry ingredients into a large wide bowl. Make a well in the centre and pour in most of the milk 3. Mix gently using one hand, adding more milk if necessary. The dough should be soft, but not too wet or sticky 4. Turn out onto a well-floured work surface 5. Pat the dough into a round about 2.5cm deep and cut a deep cross into the top 6. Bake in a hot oven, 230ºC/450ºF/gas mark 8 for 15min, then turn down the heat to 200ºC/400ºF/gas mark 6 for 30min until cooked. If you are in doubt, tap the bottom of the bread: it s cooked if it sounds hollow
Simple tomato sauce > 1 onion > 1 glove garlic > 1 x can tomatoes > 1/2 Tablespoon tomato puree > *1/2 Tablespoon cider vinegar (optional) > *1/2 Teaspoon ground cinnamon (optional) > Splash of oil 1. Finely chop onion and garlic 2. Soften for about 5 minutes in the oil 3. Add tomato puree, tinned tomatoes, vinegar and cinnamon 4. Simmer for 10-15 minutes * Alternatively omit vinegar and cinnamon and add some herbs, try mixed Italian herbs or some fresh basil added in the final few minutes Easy Extras Curry Sauce > Tomatoes 1 x 400g chopped tomatoes/ plum tomatoes or passata > Onion x 1 diced > Garlic x 1 crushed > Ginger x 2cm peeled and finely chopped > Curry paste 1 tablespoon or use one or two teaspoons of curry powder > Tomato Puree 1 tablespoon > Splash oil 1. Heat the oil in a pan and gently cook the onion, garlic and ginger if using 2. Add the tomato puree and curry paste cook for one or two minutes 3. Add tinned tomatoes or passata, simmer gently for 10 minutes Rice Safety > It s best to serve rice when it has just been cooked as rice can contain bacteria which are resistant to heat. > If that isn t possible, cool the rice as quickly as possible and keep it in the fridge for no more than 24hrs. > Make sure that it is thoroughly reheated and is piping hot throughout before eating. From the food standards agency and Love food hate waste. http://food.gov.uk/news-updates/campaigns/germwatch
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