recipeName: pilchard and veggie stew
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
steps: 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.
NER: olive oil onion green pepper red pepper carrots tomatoes beef stock pilchards salt black pepper milk