Recipe ideas
Curried baked beans on toast
Mix 200g can baked beans, handful frozen spinach, 2 tsp curry paste and gently heat. Stir in 6 sliced cherry tomatoes and spoon over 2 slices of thick white toast.
Cost: 53p
393 kcal
6g fat (0.6g of which is saturated)
Creamy chicken and sweetcorn on toast
Serve 1 -2
Wash and thinly slice 1 large leek. Heat 2 tsp of oil in a pan, add the leek and cook stirring for 1-2mins, add 1 can chicken in a white sauce and cook until bubbling. Spoon over 2 thick slices of wholemeal toast.
Cost: £1.55
494kcals
14g fat (6g of which is saturated)
Quick and easy tuna pizza topping
Serve 1
Drain and flake a small can of tuna and mix with 3 tbsp canned or frozen sweetcorn and half a finely chopped onion. Lightly toast 2 thick slices of wholemeal bread. Spread 3 tbsp ready prepared pizza topping over each slice. Top with the tuna and a handful of grated cheese and pop under a medium hot grill until the cheese starts to bubble
Cost: £1.05
496kcals
14g fat (6g of which is saturated)
Toast with spicy prawns with guacamole
Serves 1
Mix 100g cooked peeled prawns with half a tub of ready prepared tomato salsa. Spread 2 slices granary toast with readymade guacamole (or a mashed avocado), top with the prawns and serve.
Cost: £2.39
438kcals
17g fat (3g of which is saturated)
Mushrooms and bacon on toast
Serves 1
Heat 1 tsp oil in pan, add 2 rashers roughly chopped bacon, ½ small diced onion and cook stirring for 1-2mins. Add handful of chopped mushrooms and 150ml chicken stock, reduce the heat and cook for 3-5mins. Stir in 2 tbsp reduce fat crème fraiche or Greek yogurt. Spoon over 2 slices of thick granary toast
Cost: 72p
377kcals
16g fat (6g of which is saturated)
Mexican scrambled eggs on toast
Serves 1
Heat 2 tsp of oil in frying pan, add half slice red pepper, pinch chilli flakes and 3 slice spring onions and cook for 1-2mins. Beat 2 large eggs, with seasoning to taste and add to the pan. Stir with a wooden spoon for 1-2 minutes or until eggs are scrambled. Spoon over 2 slices of thick white toast
Cost: 82p
461kcals
23g fat (5g of which is saturated)
BBQ beans with sausage
Serves 2
Heat 2tsp of oil in a saucepan, add 2 chopped sticks of celery and 1 finely chopped onion and cook for 1-2mins. Add 400g can mixed beans, 400g chopped tomatoes, 1tsp soy sauce, 1 tsp smooth mustard, bring to the boiled then reduce the heat and simmer for 10mins. Roughly chop 227g reduced fat smoked sausage and stir into the beans. Lightly toast 4 thick slices of white toast, spoon to bean mixture over the toast, sprinkle with a little parmesan cheese and serve with salad
Cost: £1.50
657kcals
25g fat (9g of which is saturated)