With a few fresh ingredients, storecupboard standbys can be transformed into a great quick dish. Canned kippers and sweetcorn make a delicious chowder combined with leeks, potatoes and herbs. Serve with crusty rolls.
New potatoes stay in firm pieces in the chowder, but floury maincrop potatoes can be just as good, giving a slightly thicker texture as they break up slightly during cooking. Peel the potatoes and cut them into chunks. * For a mackerel and sweetcorn chowder, use 200 g (7 oz) skinned, flaked and boned smoked mackerel fillets instead of the canned kippers. Pep up the chowder by stirring in 2 tbsp creamed horseradish with the sweetcorn. * For a delicious crab and bacon chowder, rind and chop 100 g (3½ oz) smoked back bacon and fry with the leek in step 1. Instead of kippers, add 1 can crab meat in brine, about 170 g, with the liquor from the can. * To make a punchy tuna chowder, add 2 crushed garlic cloves and the grated zest of 1 large lemon with the leek, and replace the kippers with 1 can tuna in spring water, about 180 g, drained. Add 1 seeded and finely chopped mild green chilli with the chives and parsley for the garnish.
Canned fish, such as kippers, pilchards and sardines, are an excellent source of calcium – the bones of small fish or fillets disintegrate in the canning process so they are eaten as well as the fish. * Oily fish such as kippers (smoked herring) are full of omega-3 fatty acids, which help to lower blood cholesterol.
B6, B12 * C, folate, selenium