Zoë's Vegetarian Chili, Slow Cooker or Crockpot Recipe

 

Ingredients:

• 3 cups cooked kidney beans, with 6 cups cooking liquid
• OR: 3 cans kidney beans, drained and rinsed, plus 6 cups water or stock
• 1 cup bulgar or cracked wheat
• One 6 oz can unsalted tomato paste
• 2 Tbsp olive oil
• Optional: 1 can crushed or chopped tomatoes
• Optional: Hot sauce to taste
• Optional: 1 medium red onion, peeled, quartered and diced
• 1 red pepper, diced
• 1 cup brown lentils

• 1 green pepper, diced
• 1 medium carrot, diced
• 2 stalks celery, diced small
• 1 jalapeno peppers, halved, seeded, and minced - approx. 1 Tbsp ((add another for more heat)
• 1 - 2 Tbsp fresh ginger (2 - 4 thin slices) peeled & minced, OR 1 tsp dried
• 2 - 4 cloves garlic, peeled and minced (approx. 1 Tbsp)
• 1/2 tsp chipotle chili powder to make it mild, 1 tsp to make it hot, more to make it fiery
• 2 bay leaves
• 1/2 cinnamon stick
• 2 tsp each: paprika, gr. cumin, coriander

• 1 tsp each: dried thyme, basil, oregano
• 1 cup fresh or frozen corn kernels
• 1/2 c. minced parsley or cilantro
• 2 Tbsp Braggs Liquid Aminos, or low sodium soy sauce
• Fresh ground black pepper to taste

Cooking Kidney beans:

1. 1 cup dried dark red kidney beans
2. Soak 4 hours in hot water, or overnight
3. Drain, rinse, add 6 cups unsalted water
4. Bring to a boil, skim foam, cover and simmer 2 hours

Chili Directions:

1. Add bulgar & tomato paste to lentils and kidney beans + cooking liquid or water
2. Add bay leaf and cinnamon stick
3. Return to boil, cover and simmer
4. Preheat sauté pan or frying pan on medium-low and add oil
5. Prep veggies
6. Sauté minced garlic, ginger and jalapeno on medium heat for 5 minutes
7. Add remaining veggies and sauté 5 more minutes
8. Add remaining spices, sauté another five minutes
9. Transfer the veggies to the bean + bulgar mix, cook another 30 minutes
10. Add corn, parsley or cilantro, and braggs or soy sauce to taste
11. Cook for a few more minutes and serve

Slow Cooker or Crockpot Chili Directions:

1. Turn an 8 - 10 qt crockpot on high
2. Add cooked beans, cooking liquid or water, bulgar or cracked wheat, lentils, tomato paste, bay leaves, and cinnamon stick to the crockpot
3. After sautéing the veggies & spices, transfer them to the slow cooker
4. Reduce crockpot heat to low, cover and cook 4 - 6 hrs
5. Add corn, minced parsley or cilantro, Braggs liquid aminos or soy sauce to taste. Cover and cook for another 1/2 hr on high heat.

Cooking Tips

Vegetarian chili is a great vegan meal by itself, or with salad and cornbread. Good with sour cream or parmesan cheese - non-dairy or dairy. You can also use black beans in this recipe, or a mixture of red chili beans & black beans, as pictured.

Note: If you're going to soak and cook beans, it's worth making extra, to freeze in small amounts for future meals (think soup).

Sloppy Joes

Sloppy Joes are the perfect crowd-pleaser, whether it's a typical family dinner or a slumber party for the soccer team. The ingredients are simple and these can be ready in 30 minutes.

Ingredients

 2 lb ground beef 

 1 Tbsp cooking oil 

 1 cup onion, chopped 

 6-8 hamburger buns 

 FOR SAUCE: 

 1 cup ketchup 

 ½ cup water 

 2 Tbsp sugar 

 1 Tbsp apple cider vinegar 

 2 Tbsp mustard 

 2 Tbsp Worcestershire sauce

Preparation

 Brown the meat in a saute pan. 

 Remove meat from pan and set aside. 

 Heat oil in the pan and saute the onions over medium-high heat until soft, about 3-5 minutes. 

 Return meat to the pan with the onions. 

 Mix all the sauce ingredients together in a bowl. 

 Add sauce to the pan with the meat and onions. 

 Simmer 10-15 minutes. 

 Pour over toasted hamburger buns and serve.

Lasagna al forno

This is for Caden, he loves LASAGNE

Lasagna al forno

By: Tamasin Day-Lewis


Prep time:
30 min
Cook time:
3 hrs 55 min
Serves:
8


Method
1. Warm the oil and butter in a heavy-based casserole over medium heat. Add the onion and gently fry for about 5 minutes until softened and translucent. Add the celery, carrots and garlic, and cook for another couple of minutes, stirring to coat well.

2. Stir in the beef with a large pinch of salt and several grindings of black pepper. Cook, stirring, until the beef has lost its raw pink look.

3. Add the bay leaves and milk, bring to the boil, then simmer gently for about 10 minutes, until the meat has absorbed the milk. Season with a pinch of nutmeg.

4. Pour in the wine and let it simmer until it has evaporated, then add the tomatoes with their juice and stir thoroughly.

5. Cook, uncovered, at a lazy simmer with just an intermittent bubble breaking through the surface, for 3 hours or more. The fat will have separated, but the sauce will not be dry. Taste and correct the seasoning.

6. About 45 minutes before the meat is ready, make the béchamel sauce. Pour the milk into a saucepan with the bay leaf, onion and a generous pinch of nutmeg. Bring to just below the boiling point, then remove from the heat and leave to infuse for 15-20 minutes.

7. Preheat the oven to 180°C/gas 4. Grease a shallow baking dish.

8. Melt the butter in a saucepan, stir in the flour and cook, stirring for 1 minute. Strain the milk, then gradually stir it into the flour mixture to make a thick smooth sauce. Season to taste.

9. Pour some béchamel into the baking dish - enough to just cover the base. Place a layer of lasagne sheets on top, followed by a layer of meat sauce, another layer of béchamel and a good handful of Parmesan. Continue with two or three more layers until both sauces are used up. Add a final sprinkling of Parmesan.

10. Bake in the oven for about 30 minutes until bubbling all over and a knife slips easily through the layers of lasagne.


Ingredients
2-3 tbsp olive oil
25g butter
2 large onions, finely chopped
3 sticks celery
2 carrots, finely diced
3-4 cloves garlic, finely chopped
1kg fresh fatty minced beef, such as chuck
2 fresh bay leaves
225ml milk
1/3 tsp freshly grated nutmeg
225ml white wine, 225
400g canned chopped tomatoes, roughly chopped
9-10 sheets pre-cooked dried lasagne sheets
90g parmesan, freshly grated
black pepper

For the béchamel sauce:
600ml milk
2 fresh bay leaves
1 onion, halved
freshly grated nutmeg
60g butter
60g plain flour
black pepper

Beano sweet potato pie

I was stuck for an idea for tea one day. I knew I wanted baked beans but I didn't fancy them straight out of the tin. This is what I came up with. It is so rich and filling, pure comfort food. Definitely a winner that will grace our table regularly. Ingredients

500g (1lb) pumpkin (or butternut squash), peeled, deseeded and chopped

1 large red onion, chopped
2 garlic cloves, crushed
1 red pepper, deseeded and diced
1 green pepper, deseeded diced

1 tin mushroom soup

2 tins baked beans

mixed herbs

150g (5oz) cheese, grated

butter (dollop to taste lol)

sunflower oil spray

topping

1kg (2¼lb) sweet potatoes, peeled and cut into chunks
75g (2½oz) Cheddar, grated 

Method

Place the pumpkin or butternut squash in a large pan with about 600ml (1pt) water and bring to the boil. Reduce the heat and simmer for about 15 mins until tender. Using a hand blender or food processor, puree the pumpkin with the cooking liquid so that you have a fairly thin puree.

Heat the sunflower oil in a large pan. Add the onion, garlic and peppers and cook over a moderate heat for 5 mins.

Add the basil, canned soup and baked beans. Bring to the boil, stirring, and then simmer for 10-15 mins. Stir in the pumpkin puree, cheese, butter and mixed herbs. Mix till it's all melted and thickened. Spoon the bean mixture into a baking dish. 

To make mash: Cook the potatoes in boiling water for about 10 mins until tender. Drain.

Mash the sweet potatoes and stir in half the cheese and seasoning to taste. Spoon mash over the bean mixture and sprinkle with rest of the cheese. 

To serve now: Set the oven to Gas Mark 5 or 190°C. Bake the pies on a baking sheet for 30 mins until piping hot and the cheese has melted. Serve with green vegetables, if you like.
To freeze: Freeze pies uncooked or baked. Cool the pies. Openfreeze,
then pack individually in freezer bags. Use within 2 months.
To serve from freezer: Thaw in the fridge. If pies are unbaked, cook as above for 30-40 mins. If already baked, reheat each pie in the microwave for 3 mins until piping hot. 

Yogurt spiced chicken

This recipe can also be cooked on a barbecue
Ingredients150g yogurt
1 1/2 tablespoons curry powder
1 tsp coriander
4 chicken breasts or 4 quorn fillets
600g basmati rice
vegetable stock cube
1 medium carrot, grated
1 medium chopped pepper
1 deseeded and sliced chilli
fresh coriander
salad to serve

Method
Mix the yogurt and curry powder together, add the coriander.
Place the chicken or quorn into the yogurt and marinate overnight.
Preheat oven to 175 C or 350F
Cook the rice with the stock cube. Drain and rinse to cool quickly.
Add the carrot, chilli, red pepper and coriander.
Take the chicken out of the yogurt mix and bake untill done, 45 minutes.
Serve with the rice and a nice green salad.
9 ProPoints for chicken and 6 for Quorn fillets

Baked vegetable frittata

 I have decided to finally get fit, now that I am well I intend to be healthy (does that make any sense?) Several years ago I lost a load of weight by going to my local  WeightWatchers meetings but now due to the miracle of the Internet I can do it all on-line. Don't worry though because the rest of the gang at the Mad House I call home will not be watching their food intake. This means I will still have to cater for their high calorie, indulgent tastes in food (why do you think that I need to diet in the first place). So more of those recipes to follow as well.
To help me lose weight I will include in my recipes the ProPoint value for each delicious creation. If you like me are struggling with the size of your assets then I hope that this may help you as well.

Ingredients

I hate aubergine with a vengeance but if you like you can add an aubergine and treat it the same as the courgette. 

1 medium courgette

10 sprays cooking spray (or oil if not watching your points)

1 medium onion

1 clove garlic

2 peppers

6 medium whole eggs

4 tablespoons skimmed milk

 2 teaspoons dried oregano

salt and pepper

Method

Preheat the grill. Arrange the slices of courgette on the grill rack.Coat lightly with spray oil (or use a little oil). Grill each side for about 3 minutes.

Meanwhile, spray a non-stick frying pan with spray oil (or a little oil) and add the onion and garlic. Cook for 3-4 minutes, stirring often. Remove from the heat.

Preheat the oven to 190, gas mark 5.

Spray a 23cm (9 inch) round baking dish with cooking spray (or grease with butter). Add a layer of half the courgettes, half the peppers. Sprinkling each layer with some of the onion and garlic mixture. Then all the remaining courgette, and all the remaining peppers. Again sprinkle with onion and garlic.

Beat together the eggs, milk and herbs. Season with salt and pepper.

Pour the egg mixture over the vegetables. 

Bake in the oven for 25 minutes until set and golden brown.

Serve warm or cold. 

Serves 4
ProPoints value per serving is 3

Spiced Lentil Carrot Veggie Burgers

Spiced Lentil Carrot Veggie Burgers

Ingredients

    1 cup uncooked lentils
    3 carrots, grated
    1 onion, diced
    3/4 cup whole grain flour, approximately
    water (optional)
    pinch sea salt
    1 teaspoon coriander
    1 teaspoon cumin
    1/4 teaspoon cayenne pepper
    pinch salt
    pinch black pepper
    1 to 2 teaspoon(s) olive oil

Directions:

1. Before you begin, the lentils must be fully cooked. Gently boil them in enough water to cover them by 2 inches, with NO salt. Lentils will take about 30 minutes to cook. Drain lentils and place in bowl.

2. Add carrots and onion. Mash them a bit, but not too much. Add enough flour to get them to the point where they will stick together. You may also need to add a bit of water.

3. Season the mix with the spices (coriander, cumin, cayenne pepper, salt, and black pepper); stir them through well. With your hands, form the lentil mix into burger shapes.

4. Add a teaspoon of olive oil to a heated pan and lay the burgers in. Leave them for about 10 minutes on the first side, flip, and cook another 5 to 7 minutes. Put the burgers in an oven on low heat to keep them warm while you cook the second batch.

Lentil and nut roast

Ingredients

115g/ 4oz/ 1/2 cup red lentils

115g/ 4oz/ 1 cup hazelnuts

115g/ 4oz/ 1 cup walnuts

1 large carrot

2 celery sticks

1 large onion/ sliced

115g/ 4oz/ mushrooms

50g/ 2oz/ 4tbsp butter

 2tsp mild curry powder

2 tsp tomato ketchup

 2 tsp soy sauce

1 egg beaten

 2 tsp salt

4 tbsp fresh parsley/ chopped

150ml/ 1/4 pint/ 2/3 cup water

Preheat the oven to 190C/ 375F/ gas 5

Method

1 Soak the lentils for 1 hour in cold water then drain well. Grind the nuts in a food processor until quite fine but not too smooth. Set the nuts aside.

2 Chop the carrot, celery, onion, and mushrooms into small chunks, then pass them through a food processor or blender until they are quite finely chopped.

3 Fry the vegetables gently in the butter for 5 mins then stir in the curry powder and cook for 1 min.

4 Mix the lentils with the nuts, vegetables and remaining ingredients.

Grease and line the base and sides of a long 1kg/ 2lb loaf tin with greaseproof paper or a sheet of foil. Press the mixture into the tin.

6 Bake for about 1-1 1/4 hours until just firm, covering the top with a piece of foil if it starts to burn. Allow to stand for 15 mins before turning out onto a serving plate. It will be fairly soft when cut as it is a moist loaf.

ROAST LEMON CHICKEN WITH ROOT VEGETABLES

This new take on the classic roast will fast become a family favourite

Ingredients

 75g Butter

 1 Whole Chicken, approx 1.55kg

 Sprigs of fresh thyme

 1 Lemon

 Assorted root vegetables, roughly chopped

 

Preheat the oven to 200C/180C Fan/Gas 6. Using your hands, rub the butter underneath and over the chicken skin and place some of the thyme sprigs under the skin, too.

Cut the lemon in half and squeeze its juice all over the chicken. Put the squeezed lemon into the cavity of the chicken.

Put the root vegetables and remaining thyme in a medium-sized roasting tin and season. Place the chicken on top and cook for 1½ hours, basting once halfway through cooking. Check the chicken is cooked through before serving (the juices should run clear when the thigh is pricked).

Smoked sausage and bean casserole

A brilliant one-pot winter warmer, packed with spicy pork sausage in a rich tomato sauce. 

Ingredients

This casserole is even better served with warm garlic bread.

1 smoked sausage, sliced
2 carrots, peeled and diced
1 jar of tomato and basil sauce
415g can of baked beans
300ml water

Method

 

Heat a splash of oil in a large pan and fry the carrots for 5 mins. 

Stir in the tomato sauce and water. Bring to the boil, cover and then simmer for 15 mins. 

Add the sausage and baked beans and cook for a further 10-15 mins until the carrots are tender.

Provençale fish

This quick and easy version of a French classic blends white fish with a herby tomato sauce and cheese topping

Ingredients

To make this even quicker, you could use a ready-made pizza paste or sun-dried tomato paste, but cooking it fresh is better!

2x227g can tomatoes
Pinch of crushed chillies
1tbsp chopped fresh basil, oregano or thyme
4 thick white fish fillets (cod or haddock) about 150g (5oz) each
125g pack mozzarella, drained and thinly sliced
4tbsp freshly grated parmesan
Bread and pasta, to serve

Method

Place the fish in your slow cooker 

mix together  the tomatoes, chillies, and herbs 

pour over the fish and cook on high for 2 hours 

10 minutes before serving place cheese on top so that it melts and goes nice and gooey 

Herb-crust roast chicken

This flavoursome roast chicken with delicious crispy skin, will really impress the family at your next Sunday lunch, plus don't forget to check out our brilliant video for perfect roasties 

Ingredients

The chicken is fully cooked when the juices run clear when the bird is pierced in the thigh with a skewer

Grated zest and juice of 1 orange
2tbsp flat leaf parsley, finely chopped
2tbsp tarragon, finely chopped
6tbsp low-fat spread, like Clover
1 x 2kg whole chicken
Seasoning

Method

In a small bowl, combine the orange zest and juice, parsley, tarragon and the low-fat spread. Loosen the skin of the chicken from the flesh, by easing your fingers or a handle of a spoon under the skin. Rub the herb mixture under the skin of the chicken. 

Place the chicken in a large dish and cover with cling film. Chill for an hour. 

Preheat oven to 200°C/fan 180°C/400°F/gas mark 6. 

Place the chicken in a deep roasting tin and season the chicken generously with sea salt and black pepper. 

Cover the chicken loosely with foil and roast in the oven for an hour. Remove the foil and cook for a further 30 mins. 

Leave the chicken to rest for 10 mins before carving. Watch our video for perfect roast potatoes to serve with your roast chicken.

Cidered Pork with sage dumplings

I cooked this in celebration of Mabon, but it is so good you will not want to save it just for celebrations. I also made a batch of my ratatouille bread to mop up the appley sauce.

Ingredients

1 tbsp sunflower oil

1 1/2 lb pork shoulder, cubed

1 thinly sliced leek

2 tbsp plain flour

1/2 pint dry cider

1/2 pint chicken stock

2 sliced carrots

1 cored and sliced cooking apple

2-3 stems of sage

salt and pepper

method

Preheat the slow cooker.

Heat the oil in a frying pan and brown the pork. Transfer to your slow cooker.

Fry the leek untill softened.

Stir in the flour, then mix in the cider and the stock.

Add the carrot, apple, sage, and season with salt and pepper.

Bring to the boil, stirring.

Transfer to your slow cooker pot and cook on low for 8-10 hours.

Make the dumplings

Put the flour, suet,herbs and a little salt and pepper into a bowl and mix together.

Slowly add enough water to make into a soft dough.

Roll into 12 balls with floured hands.

Arrange on top of the pork and continue cooking on low for 1 hour.

Happy New Year Peas

Looking on-line I came across this recipe, not sure why their New year peas, but I bet you'd be happy eating them.         

Ingredients

      

   

1 pound dried black-eyed peas, soaked during the day before needed

3 cups water, or enough to cover peas

1 pound  sausage

1 small onion, chopped

3 tablespoons brown sugar

1 tablespoon prepared mustard

1 teaspoon salt  

8 ounces prepared barbecue sauce

The night before place some water in slow cooker to heat up. 

Place peas in a pan of boiling water and boil rapidly for 10 mins.

Drain peas and add to boiling water in your slow cooker.

Leave on low to cook overnight ready for morning.

In the morning

Drain and retain 1/4 the liquid. cool.

Brown sausage and onions together. cool

Place peas in slow cooker. Add sausage and onions with the rest of the ingredients.

Cook  for 6 hours on low.

                  

Serves 6.

Baked Beans In A Crock Pot

This is a simple baked beans recipe, don't be fooled tho because it's very tasty.

1 lb. yellow eye beans

2 tbsp. sugar

1 tbsp. salt

1/4 tsp. ginger

1/4 tsp. dry mustard

1 tsp. thyme

1/4 c. molasses

1 onion, sm.

2 tbsp. margarine

Method

Pick over 1 pound beans. Cover with cold water and soak overnight. 

In morning bring to boil and boil rapidly for 10 minutes. Allow to cool.

Put 1/2 the beans into pot. Cut 1/2 onion over them and dots of 1 tablespoon margarine. Repeat with second half. 

In a measuring cup put dry ingredients and mix. Add molasses to 1/2 cup mark.

Add hot water to top and mix. 

Pour over beans. Add more hot water to rinse out cup and barely cover beans. 

Cook all day in crockpot. 

Remove cover the last hour to cook down or cool and reheat. 

Can double recipe for 4 quart crock and freeze left overs.

Worth Waiting For Baked Beans

       These are absolutely delicious. The spices give them just the right kick of flavour. Worth a try even if the only baked beans you have tried are out of a tin.    

These are a completely different kettle of fish.

              Ingredients   

                  1 pound dried navy beans

                    2 teaspoons margarine

                    1 clove garlic -- crushed

                    1 cup onion -- finely chopped

                    2 teaspoons Worcestershire sauce or Hendersons Relish if your a Vegetarian.

                    2 tablespoons dark brown sugar

                    4 tablespoons molasses

                    5 tablespoons chili sauce

                    1 tablespoon dry mustard

                    1 teaspoon curry powder

                    1 1/2 teaspoons salt

                    1/2 cup dark rum

                    1 1/2 cups tomato juice -- or more as needed 

 Method

                  Place beans in large pot of  water soak overnight.

                  Place a pan off water on your stove and bring to the boil. Add the soaked beans and boil rapidly for 10 minutes. 

Grease casserole dish with the margarine. Rub with garlic. Drain beans. Place in large mixing bowl. 

Add onion, brown sugar, Worcestershire, molasses, chili sauce, dry mustard, curry

                  powder, salt and rum. Mix well. 

Stir in 1/4 cup of the tomato juice. Transfer to prepared dish. 

Cook, until beans are tender, gently stirring in additional tomato  juice as liquid is absorbed by beans.

      Serves 6.

English Baked Beans

I love experimenting, today I threw this together. It was absolutely delicious.

1 pound dried beans

1 clove garlic -- crushed

1 cup onion -- finely chopped

1 carrot--sliced

1 stick celery sliced

1 tsp coffee powder

2 tablespoons Hendersons relish

2 tablespoons dark brown sugar

2 tablespoons treacle

1/2 tablespoon dry mustard

1 teaspoon curry powder

vege stock cube
Handfull of red lentils

1 1/2 cups tomato juice -- or more as needed

Method

Soak beans overnight

In the morning drain and rinse

Add to a pan of boiling water and boil rapidly for at least 10 minutes

Simmer gently untill tender

Drain

Let beans cool untill their temperature matches that of your slow cooker

In the meantime add everything else to your slow cooker and start cooking on high

When beans are ready add to sauce mix

Cook on low for 5-6 hours untill sauce is nice and thick and vegetables are cooked
Add more liquid as needed

Season to taste
I served with grated cheese melting on top

Enjoy with crusty bread

Delicious

Any leftovers will freeze well

Slow Cooker Beef and Creamy Potato Casserole

1	lb lean (at least 80%) ground beef
1	can (10 3/4 oz) condensed cream of mushroom soup
1/2	cup milk
1/4	teaspoon pepper
1	can (2.8 oz) French-fried onions
4	cups frozen country-style shredded hash brown potatoes (from 30-oz bag)
2	cups Green Giant® frozen cut green beans (from 1-lb bag)

In 10-inch skillet,  cook beef over medium-high heat 5 to 7 minutes,  stirring occasionally, until brown; drain.  Stir in soup, milk, pepper and half of the onions.

Spray 3 1/2- to 4-quart slow cooker with cooking spray.  Layer potatoes and green beans in cooker.  Top with beef  spread evenly. Cover; cook on Low heat setting 6 to 7 hours.  Top with remaining onions before serving.

Chicken and potato casserole

The pics the original one before I converted it to cook in a slow cooker

An easy casserole dish that'll feed the family. A hint of cider and apple give it extra flavour.

 Cooking time: slow cooker  

Serves: 4  

Costs: Cheap as chips

Ingredients

You can include more winter vegetables, such as parsnips, turnips and swedes, to make this a real winter warmer.

350g (12oz) new potatoes, scrubbed and halved  

2tbsp olive oil  

4 chicken boneless portions  

1 celery soup  

150g (5oz) baby carrots  

225ml (8fl oz)cider  

1 chicken soup  

2tbsp freshly chopped thyme  

Salt and black pepper  

1 bunch spring onions, cut into 3cm (1in) pieces  

1 apple, sliced

Method

Brown chicken

Add everything to slow cooker and cook on high for 6 to 8 hrs.

Broccoli and tuna pasta bake

Broccoli and tuna pasta bake

Kids and adults alike will love this Broccoli and tuna pasta bake. It's a warming winter favourite and contains omega 3 too.

• Prep time: 5 mins

• Cooking time: 35 mins

• Total time: 40 mins

• Serves: 4

• Skill level: Easy peasy

• Costs: Cheap as chips

Ingredients

Omega 3 contains essential 'good' fats that can help to improve your brain function

• 200g (7oz) broccoli, in small florets

• 225g (8oz) rigatoni or other pasta shapes

• 2 x 300g (10½oz) pot four cheese pasta sauce

• 2 x 200g (7oz) cans tuna steak, drained

• 40g (1oz) fresh wholemeal breadcrumbs

• 50g (2oz) mature Cheddar cheese, grated

• Tomato salad, to serve

Method

1. Preheat the oven to 190°C/374°F/gas 5. Boil the broccoli for 5 minutes. Drain, rinse with cold water to refresh and drain again. Boil the pasta for 8 minutes. Drain.

2. Put the sauce in a pan. Break up the tuna and add to the sauce with the broccoli and pasta. Heat through.

3. Put in an ovenproof dish. Sprinkle the breadcrumbs and the cheese on top.

4. Bake for 15 minutes until the topping is crisp and golden. Serve with a fresh tomato salad.

Nutritional information per portion

• Calories 660(kcal)

• Fat 30.0g