Storecupboard cooking

E A S Y B R E A K F A S T

Little bites you can just grab and go

N O - B A K E B R E A K F A S T F L A PJ A C K S

Makes 10 Takes 10 mins plus 1 hr setting Cost per serve 47p

200g soft pitted dates 150g smooth peanut butter 50g maple syrup 2 tsp dairy-free spread or coconut oil 150g porridge oats 50g rice snaps 80g cashew nuts 5 tbsp 4-seed mix 2 tbsp chia seeds (or 2 tbsp 4-seed mix)

1 Line a 26 x 16cm baking tin with nonstick baking paper. Blitz the dates in a food processor until fnely chopped and sticky, adding 2 tbsp of water if needed to help the mixture come together. 2 In a small saucepan, heat the peanut butter, maple syrup and spread to melt together, mixing with a wooden spoon to combine. 3 Mix the oats, rice snaps, nuts, 4 tbsp 4-seed mix and the chia seeds in a mixing bowl. Pour in the peanut butter mixture and the blitzed dates, then use a wooden spoon to mix very well. 4 Press the mixture into the lined baking tin, then sprinkle the remaining 1 tbsp 4-seed mix evenly over the top, pressing the seeds in with your fngers. Transfer to the fridge for at least 1 hr to set. Once set, cut the flapjacks into 10 bars. Will keep for up to 5 days in an airtight container in the fridge.

Each flapjack contains

Energy Fat Saturates

Sugars Salt 1461kJ 349kcal 18g 3g 15g 0.3g 17% 26% 15% 17% 5%

of the reference intake. See page 105. Carbohydrate 36g Protein 10g Fibre 5g

C O O K ’ S T I P

Use your favourite nuts for this recipe – walnuts, pecans, macadamias and almonds all work well.

Q U I C K L U N C H

Tomato spaghetti that’s ready in next to no time

O N E - P O T T O M AT O P A S TA

Serves 2 Takes 15 mins Cost per serve 10p

4 tsp olive oil 4 tbsp fresh or dried breadcrumbs 2 garlic cloves, crushed, or 1 tsp garlic granules ½ tsp dried thyme, plus a pinch 1 onion, peeled and finely sliced 400g tin chopped tomatoes 2 tsp red wine vinegar 250g spaghetti

1 Heat 2 tsp oil in a medium saucepan over a medium heat and fry the breadcrumbs for 3-4 mins, stirring often, until just turning golden brown. Add half the garlic and a pinch of thyme, then cook

for another 1 min until toasted and fragrant. Tip into a bowl and set aside. 2 Add the remaining 2 tsp oil to the pan and cook the onion over a medium heat for 5-6 mins until softened and slightly browning. Add the remaining garlic and ½ tsp thyme, cook for 1 min, then add the pinch of thyme, the tomatoes and vinegar; season. Stir well and bring to a simmer. 3 Break the spaghetti in half and add to the pan with 500ml boiling water. Cook over a medium heat for 10-12 mins until the pasta is al dente, adding a splash more water if it starts to stick. Divide between 2 bowls and scatter over the garlicky breadcrumbs to serve.

Each serving contains

Energy Fat Saturates

Sugars Salt 2628kJ 620kcal 9g 1g 17g 1g 31% 13% 7% 19% 17%

of the reference intake. See page 105. Carbohydrate 120g Protein 21g Fibre 9g Low salt; low fat; 1 of your 5-a-day

S P E E D Y D I N N E R

A colourful supper for all the family

H A M & P I N E A P P L E F R I E D R I C E

Serves 4 Takes 20 mins Cost per serve 87p

1 tbsp olive oil 1 red onion, cut into 1.5cm wedges 200g tin Danish ham, drained and cut into 1cm chunks 2 x 250g pouches microwave basmati rice (or 500g cooked basmati rice) 1 tsp allspice 200g frozen peas 432g tin pineapple slices, cut into chunks 3 tbsp reduced-salt soy sauce 15g fresh coriander, roughly chopped 1 Heat the oil in a large saucepan over a medium-high heat. Fry the onion for 2 mins each side, without stirring, until softened and slightly charred. Remove from the pan and set aside. 2 Add the ham, reduce the heat to medium and fry for 5 mins to brown slightly. Stir through the rice, allspice, 50ml water, the onion, peas and pineapple chunks. Cook for 5 mins to heat through, then stir through the soy sauce and the coriander to serve.

Each serving contains

Energy Fat Saturates

Sugars Salt 1534kJ 364kcal 9g 2g 13g 2.2g 18% 13% 8% 15% 36%

of the reference intake. See page 105. Carbohydrate 53g Protein 17g Fibre 6g

GIVE ME MORE!

Find a bonus recipe in our digital magazine at tes.co/tescomagazine.