CALORIE DENSITY: 24% = 732kcal/(744ml x 4)
(Compare with Sugar: 95%, butter: 180%)
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COST: 89p (So don’t tell me that eating healthy food is expensive!)
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TIME: 8 minutes
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INGREDIENTS
- Chickpeas 240g: 306kcal (300ml) Asda Chickpeas in Water 400g can for 35p
- Sardines 84g: 186kcal (84ml) Asda Sardines in Water 120g can 40p
- Potato Powder 120ml: (60g): 240kcal (60ml) Asda SP Instant Mashed Potato 120g packet 28p = 14p
- Water 300ml: 0kcal (300g)
INSTRUCTIONS
- Measure 300ml of water into a large bowl.
- Stir in 120ml of potato powder.
- Drain the chickpeas and and add them to the bowl.
- Drain the sardines and add them to the bowl.
- Mix well and microwave at 800W for 6 minutes.
- Add salt to taste and serve.
If you prefer you can make the mash separately and present the mash, chickpeas and sardines on a plate with some kind of garnish to make your eyes happy. I prefer them all mixed together. You could add some green vegetables if you like but I just take multi-vitamins because they’re more effective and a lot cheaper. You could make real mash potato but the dehydrated potato powder I use is just as tasty, a lot cheaper than buying potatoes and a lot faster than peeling them, cooking them and mashing them up. Also it takes a lot longer to prepare the meal for no better advantage than a few tasty lumps in the resulting mashed potato.
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