Home Cooking Everyday
Sardines & tomatoes on toast
Tinned sardines are a cost-effective way to get more heart-healthy oily fish in your diet. Keep a can in the cupboard for a quick dinner or lunch. SERVES 1 PREP 10 mins NO COOK
2 slices sourdough bread, toasted 1 large garlic clove, halved 135g can sardines in olive oil 130g ripe cherry tomatoes, halved handful watercress 1 tbsp parsley, roughly chopped 1 /2 lemon, to serve (optional)
Rub each piece of toast with the garlic. In a small bowl, mix the sardines and their oil with the tomatoes and the watercress, then season. Sit half the mixture on each slice of toast, piled high. Scatter over the parsley and squeeze over the lemon, if you like. BENEFITS calcium • folate • vit c • iron • omega-3 • 2 of 5-a-day PER SERVING 444 kcals • fat 16g • saturates 4g • carbs 39g • sugars 7g • fibre 4g • protein 33g • salt 2.1g
Supper for one
3 of your 5-a-day
Chestnut mushroom, fennel & bacon fusilli
You can use any pasta you have in the cupboard for this recipe. If you’re cooking for young children, leave out the chilli. SERVES 4 PREP 15 mins COOK 30 mins EASY P
50ml olive oil, plus 1 tbsp 2 fennel bulbs, finely sliced 2 onions, finely chopped 4 garlic cloves, crushed 2 red chillies, deseeded and finely sliced 4 tbsp tomato purée 250g pack streaky bacon, diced 350g fusilli 280g baby chestnut mushrooms, sliced small pack parsley, roughly chopped, to serve Parmesan, grated, to serve
28 BBC Good Food Middle East October 2016
1 Bring a large saucepan of salted water to the boil. Heat 1 tbsp oil in a large pan over a medium heat and fry the fennel and onion for 15 mins, or until softened. Add the garlic and chilli, and cook for 1 min, then add the tomato purée and stir for 1 min more. Toss in the bacon and fry for 5-6 mins. 2 Meanwhile, cook the pasta to according to pack instructions. Add the mushrooms to the frying pan, stir and cover for 8 mins, or until the mushrooms are soft. 3 Drain the pasta, adding a ladle of the cooking water to the sauce. Tip in the pasta and stir to coat. Add the rest of the oil and scatter over the parsley and Parmesan. BENEFITS folate • fibre • vit c • 3 of 5-a-day PER SERVING 746 kcals • fat 32g • saturates 8g • carbs 81g • sugars 11g • fibre 12g • protein 27g • salt 2.0g