Serves 4

Ingredients

• 1 tsp olive oil
• 1 red onion chopped
• 1 clove garlic
• 1 red pepper, chopped
• 1 tsp ground coriander
• 1 tsp mild chilli powder
• 1 tsp ground cumin
• 1 tsp paprika
• 2 x 410g cans mixed bean salad
• 400g can chopped tomatoes
• 150ml vegetable stock

Method

1. Put the oil into a large frying pan.  Gently fry the onions for 5 minutes.
2. Add the garlic and pepper and fry for a further 3 minutes.
3. Add spices, tomatoes and stock.  Cover and simmer for 15-20 mins.
4. Add the mixed beans and cook for a further 10 mins.
5. Serve with wholegrain rice and broccoli.

Serves 4

Ingredients

• 2 tbsp olive oil
• 1 large onion chopped
• 2 garlic cloves, crushed
• 1 red pepper diced
• 2 tbsp freshly grated ginger
• 2 tbsp mild curry powder
• 1/2 teaspoon ground cumin
• 2 mangoes peeled and diced
• 2 tbsp white vinegar
• 400ml tin coconut milk
• 400g chicken breast diced into small pieces

Method

1. Heat the oil in a large frying pan.
2. Add the onions and stir for about 5 minutes.
3. Add the red pepper, garlic and ginger and cook for another minute.
4. Add the curry powder and cumin, cook for a few more minutes.
5. Add the vinegar, coconut milk, and one of the two chopped mangoes to the pan. Bring to a boil, then lower the heat to a low simmer for about 15 minutes, stirring occasionally.
6. Pour the sauce into a blender and purée the sauce until smooth. Return the sauce to the pan.
7. Add the remaining chopped mango to the pan. Cook at a very low temperature for another minute or two.
8. Serve with noodles and garden peas.

Serves 4

Ingredients

• 400g skinless white fish fillet
• 400g skinless smoked haddock fillet
• 600ml full fat milk
• 1 small onion, quartered
• 2 bay leaves
• 4 eggs
• Small bunch of parsley finely chopped
• 100g butter
• 50g plain flour
• Pinch of freshly grated nutmeg
• 1kg floury potato, peeled and cut into even-sized chunks
• 50g cheddar cheese, grated

Method

1. Poach the fish. Put the fish in the frying pan and pour over 500ml of the milk.
2. Add the onion and bay leaves to the milk.
3. Bring the milk just to the boil.
4. Reduce heat and simmer for 8 minutes.  Lift the fish out and strain the milk into a jug to cool.  Flake the fish into large pieces in the baking dish.
5. Hard-boil the eggs.  Bring a small pan of water to a gentle boil, then lower the eggs in.  Bring the water back to a boil, then lower the eggs in and cook for 8 minutes. Cool in a bowl of cold water.
6. Peel and slice and arrange over the fish, then scatter over the chopped parsley.
7. To make the sauce, melt half the butter in a pan, stir in the flour and cook for 1 min over a gentle heat. Take off the heat, pour in a little of the milk, then stir until blended. Continue to add the milk gradually, mixing well until you have a smooth sauce. Return to the heat, bring to the boil and cook for 5 mins, stirring continually.
8. Remove from the heat, season with salt, pepper and nutmeg, then pour over the fish.
9. Heat oven to 200C/fan 180C/gas 6. Boil the potatoes for 20 mins. Drain, season and mash with the remaining butter and milk.
10. Top the pie with the mash, sprinkle with cheese, then bake for 30 mins.