pilchard and veggie stew

Serves: 4

Ingredients:
3 tablespoons olive oil
1 onion, peeled and chopped
1 green pepper, sliced
1 red pepper, sliced
2 small carrots, peeled and grated
2 tomatoes, diced
2 cups beef stock
1 can pilchards (410g) drained, rinsed and deboned
salt and ground black pepper, to taste
1 cup low fat milk

Method:
in a medium sized saucepan, heat oil and sauté the onions and peppers till soft.
add in the carrots, tomatoes and stock; cook for 10 minutes.
add pilchards, season well and cook for 10 minutes.
add milk and stir well. simmer for 10 minutes.
serve with whole wheat macaroni.