400g can Lucky Star Pilchards in Tomato
4–6 potatoes, peeled and cut into chunks
15ml (1 Tbsp.) soft margarine
185ml (3/4 cup) low-fat or fat-free milk
Milled black pepper
4 medium baby marrows, washed, trimmed and diced
250g black or brown mushrooms, wiped clean and sliced
10ml (2 tsp) mustard powder
Milled black pepper

Heat the oven to 200°C. Drain the pilchards. Lightly spray a large baking dish with cooking spray.
Cook the potatoes in a saucepan of boiling water until soft. Drain well. Mash with the margarine and 60ml (1/4 cup) of the milk, and season with pepper. Heat a non-stick pan and spray with a little cooking spray. Add the baby marrows and mushrooms, cover and cook for 1 to 2 minutes until slightly softened. Add the remaining milk and the mustard and season with pepper. Boil, uncovered, until the sauce has reduced by half and thickened a little. Mix in the pilchards. Spoon the mushroom, marrow and pilchard mixture into the baking dish and smooth the top. Spread the mashed potato on top. Bake, uncovered, for 20 to 30 minutes until the cottage pie is piping hot and golden on top.




400g can Lucky Star Pilchards in Tomato
1 red pepper, cut in half
1 yellow pepper, cut in half
1 green pepper, cut in half
2 cups noodles (macaroni, twist or small shells)
4 tablespoons oil
2 tablespoons vinegar
2 tablespoons chopped fresh basil
250g button mushrooms, finely sliced
1 bunch spring onions, chopped
salt and ground black pepper
lemon juice

Drain the pilchards; keep the sauce. Heat the oven grill. Place the peppers, cut side down, onto a roasting pan and place under the grill for about 15 minutes until the skins are charred. Cover with clean, damp towel and set aside for about 10 minutes to cool. Remove and discard the skins and seed, then slice the peppers. Cook the noodles in lightly salted water for 10 to 12 minutes until cooked but still firm to the bite. Drain. Mix together the oil, vinegar and basil in a large bowl, then stir in the sauce from the can of pilchards. Add the warm pasta, sliced roasted peppers, mushrooms, spring onions and flaked pilchards. Season with salt and pepper and a good squeeze of lemon juice. Toss the salad to mix, and serve immediately or cover and chill in fridge for a couple of hours before serving.




400g can Lucky Star Pilchards in Tomato
250g carrots, peeled and sliced
150g broccoli florets
1 onion, finely sliced
oil for frying
1 cup milk
3 eggs, lightly beaten
3 tablespoons grated cheddar cheese
½ teaspoon mustard powder
salt and ground black pepper

2 cups cake flour
½ teaspoon salt
½ teaspoon baking powder
150g cold butter or margarine, cut into blocks
1 egg yolk
1 tablespoon oil
1 tablespoon iced water

TO MAKE THE PASTRY: sift together the flour, salt and baking powder in a bowl. Rub in the butter or margarine with your fingertips until the mixture is crumbly. Mix together the egg yolk, oil and water, add to the pastry, and mix to a stiff dough. Add extra water if necessary. Refrigerate the pastry for at least an hour. Heat the oven to 200°C. Roll out the pastry and line a large, greased quiche tin or pie plate. Prick the base and bake for about 15 minutes until lightly browned. Allow to cool before adding the filling. Reduce the oven temperature to 160°C. Flake the pilchards in their sauce with a fork. Simmer the carrots in salted boiling water in a medium saucepan for about 3 minutes until half cooked. Add the broccoli, cover and simmer for about 6 minutes more until the vegetables are tender. Drain well. Fry the onion in a little oil in a small frying pan till golden brown. Scatter the pilchards, carrots, broccoli and onion into the pastry case. Mix together the milk, egg and cheese, and season with mustard, salt and pepper. Pour over the pilchards and vegetables and bake uncovered for about 45 minutes until the filling has set. Serve with salad.