Ingredients · Store cupboard

Tinned tomatoes

Lycopene, which is actually more available to the body from tinned tomatoes than from fresh ones.

Nutrition per portion

Own-brand chopped tomatoes are one of the best value foods in the shop
Whole plum tomatoes are often better quality than chopped at the same price; crush them yourself
Stock up on multibuys; the tins keep for years

Keep it well: Tins live happily in the cupboard for years; once opened, decant leftovers and fridge for up to three days.

Reach for it when the week brings:

Put it to work

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Eggs baked into a rich pepper and tomato pan with butter beans; brunch that behaves like lunch.

35 min 21g protein

A big freezer-friendly pot of smoky turkey chilli with three kinds of beans.

60 min 32g protein

Chicken thighs braised with wholewheat orzo, olives, tomatoes and a shower of feta.

45 min 42g protein

Cod baked in a punchy tomato, olive and caper sauce over garlicky white bean mash.

30 min 38g protein

Herby turkey meatballs in tomato sauce over a half-and-half tangle of spaghetti and courgette.

45 min 38g protein

A deep, savoury meat-free ragu where crumbled tempeh and mushrooms do the beef's job.

55 min 24g protein