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Easy Fish Pie
Serves 4 | Preparation time 10 minutes | Cooking time 20-30 minutes
Essential ingredients
> 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
Method
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
Equipment
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
Essential ingredients
> 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
Method
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
Equipment
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
Essential ingredients
> 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
Method
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
Equipment
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
Essential ingredients
> 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
Method
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
Equipment
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
Essential ingredients
> 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)
Method
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
Equipment
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
Essential ingredients
> 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)
Method
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
Equipment
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
Essential ingredients
> 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
Equipment
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
Essential ingredients
> 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
Method
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
Equipment
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
Essential ingredients
> 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)
Method
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
Equipment
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
Essential ingredients
> 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
Method
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
Equipment
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
Method
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
Equipment
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
Easy Extras
Makes 8
> 250g plain flour (wholemeal is best) plus
extra for rolling
> 250ml cold water
Method
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
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
Method
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
Easy Extras
> 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
Method
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
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
Method
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.
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