10 easy meals with four ingredients

1. Frittata

• Soften sliced pepper and courgette in a pan with a little oil.
• Add sliced, boiled potatoes.
• Beat eggs, pour into pan. Cook for a few minutes, then put under grill until set through.

2. Broccoli and chickpea pasta sauce

• Put everything in a pan. Simmer, with lid on, until broccoli is soft and sauce has thickened. Stir occasionally.
• Serve with wholewheat pasta or a jacket potato.

3. Spinach and lentil curry

• Put lentils, onion and curry powder in pan. Cover with water.
• Simmer for 20 minutes or until lentils are soft. Stir occasionally. Add water if needed. Add spinach (fresh or defrosted). Cook 5 minutes more.
• Serve with brown rice or a jacket potato.

4. Bolognese sauce

• Soften chopped onion and grated carrot in a pan with a little oil.
• Add extra-lean beef mince and cook until browned.
• Add tinned tomatoes. Simmer for 30 minutes or until thick, stirring occasionally.
• Serve with wholewheat pasta or a jacket potato.
• Optional additions: garlic, bay leaves, oregano, rosemary.

5. Creamy salmon pasta

• Cook pasta to packet instructions. Add peas 2 minutes before end of cooking time.
• Drain tinned salmon and stir in with low-fat soft cheese over a low heat for 1 minute.

6. All-day breakfast

• Put mushrooms and cherry tomatoes in non-stick oven dish and bake in a hot oven for 10 minutes.
• Place fresh spinach in dish. Break two eggs on top of spinach.
• Bake for 5 minutes or until egg whites are set. Serve with toast.

7. Veggie kedgeree

• Put chopped onion, brown rice and curry powder in a pan. Cook according to rice-packet instructions.
• Top with boiled or poached eggs.
• Optional additions: peas, or swap eggs for tinned tuna.

8. Summer veg stew

• Soften chopped onions and peppers in a pan with a little oil.
• Stir in chopped tomatoes and chickpeas. Simmer for 20 minutes. Serve with rice.
• Optional additions: garlic, chilli, rosemary, basil.

9. Chicken tray bake

• Put skinless chicken thighs, wedges of pepper and onion, and new potatoes in non-stick oven dish or roasting tin.
• Bake in hot oven for 45 minutes or until chicken juices run clear when pierced with fork and there is no pink meat.

10. Tuna, asparagus and white beans

• Boil asparagus for 3–5 minutes.
• Stir in tinned tuna, tinned butter or cannellini beans, and finely chopped red onion.
• Serve with wholegrain bread.

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