CALORIE DENSITY: 18% = 586kcal/(800ml x 4)
- Sweetcorn 300ml (260g): 261kcal (300ml) Asda SP Sweetcorn in water – 1 can for 35p
- Tuna Flakes 170g: 90kcal (170ml) Poundstretcher Ocean Best Tuna Flakes in brine – 4 cans for £1 = 25p
- Garden Peas: 300g: 135kcal (300ml) Asda SP Garden Peas in water 410g – 1 can for 23p
- Mash Potato Powder: 60ml: 100kcal (30ml hydrated) Asda SP Instant Mashed Potato – 1 packet 240ml for 28p = 7p
- Open the cans of Tuna & Peas and place the contents including the liquid in a large plastic container
- Sprinkle on Chilli Powder or whatever you fancy to taste and mix well – see here for suggestions
- Add 60ml of potato powder and mix to thicken (avoiding the use of wheat flour which is higher calorie dense and contains gluten)
- Open the can of Sweetcorn, add the contents including the liquid and mix it in until all the ingredients are evenly distributed
- Snap on the lid and heat in the microwave at 800W for 6 minutes
Serve on a large plate and eat with gusto.
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NOTES
The picture shows the whole meal on a 10 inch plate – enough for two ladies but only just enough for me!
You can drain the liquids from the ingredients and make a separate sauce if you prefer – see here for details. I prefer it all mixed up because it looks as good as it tastes that way – to me at least! Note that this whole tin of sweetcorn is the equivalent of eating 8 half corn-on-the-cobs from Nandos so it’s a very satisfying meal! If you want it to taste like your eating at Nandos simply use Piri Piri seasoning!
This makes one meals for a man like me (large frame and vigorously active) or two meals for a lady. I don’t mention the calories for each meal because when you indulge in eating natural low density food which has a density of less than 25% you just eat as much as your appetite dictates and then stop eating. This meal tastes equally delicious with any of the pulses although I have to say that chickpeas are my favourite! The pulses I regularly use are: chickpeas, butter beans, cannellini beans, borlotti beans, haricot beans, pinto beans, black-eyed beans, black beans and kidney beans. You could add some green vegetables if you like but I just take multi-vitamins because they’re more effective and a lot cheaper.