1. Melt the margarine in a large saucepan and saute the onion and potatoes for 3 to 4 minutes stirring constantly. Add the vegetable or fish stock and bring to the boil. Reduce the heat and simmer covered for 5 minutes.

2. Add the smoked haddock and sweetcorn to the saucepan and simmer gently for 5 minutes. Pour in the milk and heat gently without boiling.

3. Season the soup with salt and pepper and then add the blended cornflour. Heat, stirring until thickened and smooth. Add the chopped parsley and serve one portion in a warmed soup dish.

4. To freeze the remaining soup cool quickly and transfer to three rigid containers. Seal, label and freeze for up to one month. Defrost and re-heat the soup gently to serve.

Preparation 10 minutes Cooking 20 minutes

Makes 4 portions, 145 calories per serving.

Selections per serving: bread 2 fat milk protein vegetable 10 optional calories.