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

Preparation

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