To save money on recipes like pilaf, buy a pack of 4 cans of tuna and keep the others for future use.
- 1 tbsp olive oil
- 1 medium red onion, cut into wedges
- 300g basmati rice
- Pinch of cayenne pepper
- 400g can tomatoes
- 400ml chicken or vegetable stock
- Knob of butter
- 200g green beans, trimmed and blanched
- 2 x 200g cans tuna in oil, drained
- 1. Preheat the oven to 180°C/fan160°C/ gas 4. Heat the oil in a casserole on the hob and gently fry the onion for 5 minutes. Add the rice and cayenne and stir to coat in the oil. Add the tomatoes and stock and season well.
- 2. Cover and bake for 20 minutes, until the rice is cooked and the liquid has been absorbed. Stir in the butter, beans and tuna, then serve.
Per serving: 598kcals, 19.8g fat (4.7g saturated), 40.1g protein, 65g carbs, 3.9g sugar, 1g salt
A can each of tuna and green lentils will make a great salad combined with roasted red peppers, goat’s cheese, fresh tomatoes and chopped herbs. Mix with equal parts balsamic vinegar and olive oil.
Go for a Sauvignon Blanc from New Zealand or Chile.