20 low-budget meal ideas
Spaghetti arrabbiata
■ Serves 2 ■ Prep 5 mins ■ Cook 25 mins
2 tbsp olive oil
2 garlic cloves, thinly sliced
1 tsp chilli flakes
400g can chopped tomatoes
1 tsp sugar
150g spaghetti
handful of flat-leaf parsley, chopped
1 Heat the oil in a pan and cook the garlic gently for a few mins. Add the chilli flakes and cook for 1 min, then tip in the tomatoes and sugar.
2 Simmer for 20 mins, until thickened. Meanwhile, cook the spaghetti following pack instructions, then drain and toss with the sauce. Sprinkle over the parsley to finish.
PER SERVING 400 kcals, fat 13g, saturates 2g, carbs 60g, fibre 5g, protein 12g, salt 0.2g
Do a twist
Tomato & feta pasta sauce
Tip a 400g can chopped tomatoes with garlic, ½ tsp dried oregano, ½ tsp sugar and some ground black pepper into a saucepan. Simmer for 5 mins, then crumble in 100g feta and serve. Serves 2.
Broccoli soup with cheese toasties
■ Serves 4 ■ Prep 15 mins ■ Cook 30 mins
soup only
1 large potato, diced
1.2 litres chicken or vegetable stock
400g broccoli, chopped into florets FOR THE TOASTS
7 slices bread
175g cheese, grated – cheddar, red leicester or any blue cheese
1 egg, beaten
3 spring onions, chopped
dash Worcestershire sauce (optional) oil, for brushing
1 Heat the oven to 200C/180C fan/ gas 6. Put the potato and stock in a pan, bring to the boil, then simmer for 10 mins until tender. Add the broccoli, season and cook for another 4-5 mins. Blend the soup until smooth, then return to the pan to keep warm.
