Ham & potato hash with baked beans & ‘fried’ eggs

Veggie pittas with pick & mix sides

Serves 6 Prep 20 mins Cook 30 mins koftas only

2 onions, chopped

2 garlic cloves, crushed one-calorie cooking spray, for frying

2 x 400g cans chickpeas, drained

100g fresh brown breadcrumbs

1 large egg

2 tsp each ground cumin and coriander 1 lemon, zested and 1 tbsp juice, plus

extra wedges to serve

85g baby spinach toasted pitta breads, to serve

175g fat-free yogurt, to serve pickled chillies (optional), to serve

FOR THE CARROT & TOMATO SALAD 200g carrots, coarsely grated

200g tomatoes, diced

½ red onion, finely chopped

2 tbsp red wine vinegar

1 tsp sugar

1 Cook the onions and garlic with a few sprays of the cooking spray and a splash of water in a non-stick pan. Once really soft, tip into a food processor with the chickpeas, breadcrumbs, egg, spices, lemon zest and juice. Season. Pulse until fairly smooth, then add 30g of the spinach and pulse until finely chopped. Shape the mixture into 12 sausage-shaped koftas and put on a lined baking tray. Chill. Heat the oven to 200C/180C fan/gas 6. 2 Spray the koftas with cooking spray, then bake for 20-25 mins until crisp and golden.

3 Meanwhile, mix together all the salad ingredients with some seasoning. Put the remaining spinach in a bowl and warm the pittas following pack instructions.

4 Serve the koftas with the pittas, spinach, carrot salad, yogurt and chillies, if you like. PER SERVING 421 kcals, fat 5g, saturates 1g, carbs 70g, sugars 10g, fibre 10g, protein 18g, salt 1.7g