Milo mitano yenye protini nyingi kutoka kopo moja

A single can of tuna, sardines or pilchards is one of the most affordable complete proteins on the shelf. Here are five dinners our team cooks at home — each one starts with a single Tonno Bonno can.

1. Jollof-style tuna rice. Stir drained tuna chunks through spiced tomato rice in the last five minutes of cooking. 2. Chakalaka pilchard skillet. Simmer pilchards in tomato sauce with chakalaka and serve over pap or rice — ready in ten minutes.

3. Sardine & chilli pasta. Sardines in chilli sauce, garlic, and a squeeze of lemon over spaghetti. 4. Tuna akara fritters. Fold shredded tuna into black-eyed pea batter and shallow-fry. 5. Pilchard curry. A weeknight staple across Southern Africa — pilchards in tomato sauce, curry powder, onions, twenty minutes.

Every recipe delivers 20g+ of protein per serving with pantry ingredients. That is the brand promise at work: nutritious, affordable, accessible — and delicious.