CORNBREAD WITH CHILLI, ONIONS & NIBLETS, Easy-peasy, low-sugar, yeast free

ONE-BOWL WONDER: PERFECT FOR BRUNCH, BBQ'S & POT LUCK DINNERS

American Cornbread with a Latin twist: Muffins with Chilli, Onions & Corn 

photo 10/3/16

Food fads in London come and go but North American standards remain UK favourites.  My lunch group had never encountered Cornbread before but it was a knock-out success.  

The recipe 67goingon50 developed uses spelt flour to make it

Processed & organic
Cornmeal/Polenta 

wheat-free but wheat flour works fine.  

Cornmeal, also known as polenta, is the key to the dish; it looks like coarsely ground yellow flour.  There are two varieties - instant, which is pre-cooked, and organic, which is unprocessed. (Cornflour is not cornmeal/polenta.)

Cornbread is another Easy-peasy dish, whipped up in 10 minutes.  Versatile, too - the corn niblets can be replaced with ham or bacon and/or cheese.

Produces: 10 thick slices or 12 good-sized muffins
Cost: around £3

Use a 22 cm/1.3 litre loaf tin or a similar sized cast iron skillet, or well-greased muffin tins.  Double the recipe and cook in a 28x33cm11x13 rectangular pan.

Ingred:

140g white spelt or common wheat flour, with a tsp of baking powder sifted together 
125g coarse cornmeal/polenta, organic if poss  
1 Tbsp sugar (opt)
1 tsp salt
1 Tbsp (yes, tbsp) baking powder

2 1/2 oz/70g butter, melted and cooled OR half butter, half light vegetable oil
2 med eggs
200 ml milk

125g fresh corn niblets or tinned sweetcorn kernels, drained
3-4 spring onions sliced thinly on the diagonal, green and white 
1-2 red chillis to taste, finely diced or 1/2 to 1 tsp chilli flakes
4 oz/110 gm grated strong cheddar (opt)

Method:
      Preheat oven to 190C/170fan/375F/gas 5

1. Grease tin well.  If using a loaf pan, put a strip of greaseproof paper or foil into the bottom of the panfor easy removal (it does not need to go up the sides but should extend at the ends).  
2. Sift all dry ingredients into a large bowl
3. Whisk eggs with milk; add melted butter, corn, spring onions & chillis. 
4. Tip wet ingred. into dry; combine loosely.  Lumpy is fine except in the case of organic polenta which has not been pre-cooked, in which case mix thoroughly but not vigorously.  Let the mix rest for 10-15 mins 
5. Pour into tin; bake 30-35 min until golden and a skewer inserted in the centre comes out clean.  
6. Run a knife around the inside of the tin and turn onto a wire rack to cool.


Comment:

'The best I have ever had - the burst of chilli against the backdrop of corn was wonderful.' Political Agent

Variation: Cornbread Muffins with Ham, Chilli & Niblets

1. Replace onions with a generous handful of chopped ham
2. Mix ham with niblets and chillis; hold back about 1/4 cup for garnish
3. Proceed as in step 3
4. Scoop into a well greased 12-hole muffin tin; scatter with garnish
5. Bake in oven 20-25mins 
6. Rest 5 mins in tin; run a knife around the inside of each muffin hole, turn out onto a wire rack to cool

Tips:

• If you liked this you will also like Bacon & Corn Savoury Pancakes, portable & perfect for lunchboxes & Sweetcorn, Spelt & Polenta pancakes with soup or for brunch
• Cornbread keeps for several days and toasts beautifully.
• Frozen corn is cheaper than tinned but not as crisp. 

Please leave a Comment in the box below

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission. 

CHICKPEA FLOUR WRAPS, singleton option

WRAPS WITH A DIFFERENCE (Wheat and egg free)


A journalist friend on a wheat-free diet tried these and liked them so much he made a big batch for a party he hosted.  They went down well.

Chickpea flour makes unusual but delicious wraps.  As a bonus, they're gluten and egg free.  They're puffier and more airy than other wraps but pliable.  As long as they are rolled up as they come out of the frying pan, working with them won't be a problem.

The flour, called Besan, is used regularly in Indian cooking.  It comes in packets of various sizes and is not expensive. 67goingon50 often uses it instead of breadcrumbs in meatloaf or burgers.  

The batter needs to sit at least half an hour but improves if left for longer in the fridge.  Make it in the morning and your evening meal is half prepared.  The batter can be plain or spicy but if you're serving these to children, you might want to hold back on the spices.

The wraps are spread with yoghurt-mayo - very non-fattening. Add a thin layer of Skinnier Aubergine & Tahini Dip or Skinnier Greek hummous, then some stir-fried tenderstem broccoli, thinly sliced peppers and mushrooms with grated garlic and a little thyme. One chickpea flour wrap stuffed with that mixture is a meal in itself.
  

Feeds: 4-6 (Singleton portions below)
Cost:  under £1  (not including filling)

Ingred:
1 cup chickpea flour
1 c water
1 1/2 tbsp olive oil
1/2 tsp salt
2  tsp dried coriander
2  tsp cumin
2  tsp garam masala
1  tsp tumeric
1/3-1/2 tsp chilli powder

Method:
1.  Whisk ingredients together;  rest a minimum 30 min or overnight.  
2.  Heat a non-stick 10 inch/26 cm frying pan over high heat.  When you can feel the heat coming off the the pan, spray with vegetable oil.
3.  Reduce heat to medium.  Ladle in a scant 1/4 cup of batter; swirl until it covers the bottom of the pan.  Leave a few mins; slide a spatula under to check the bottom is brown.  When cooked the pancake will release and be flipped easily.  Repeat on the other side.  
4.  Remove from the pan and using a clean teatowel, roll up.  Remove towel.  Place the wrap seam side down, securing it with a toothpick if necessary; cover and keep warm. 
5. When all wraps are cooked, fill. 
5.  You can also cut the wraps into wedges and serve as a bread substitute.      
 

Tip:  

Singletons:  quarter the recipe, using 1/4 cup flour, 1/4 cup water, a dash of olive oil, a pinch of salt and a couple of pinches of the  spices. This makes two wraps.

Please leave a Comment in the box below

This recipe has been developed by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.

REDUCING FOOD BILLS

written 2015

REDUCING FOOD BILLS: PLAN AHEAD 

 

Where food is concerned, we're all on a budget now.  It's a challenge to reduce food bills without sacrificing flavour but exotic ingredients which add a kick to cooking in time drop in price and are easier to store.  Luckily, too, prices have been falling in all UK supermarkets and there are many bargains to be had.  

No matter who you are, where you shop and whether you go for budget products or high-end (or both), there are things you can do to make your money go further.  

   1. A weekly FOOD PLAN saves time and money and reduces wastage by using up leftovers and making the most of what's in your fridge.
     
   2. LIMIT YOUR FOOD SPEND:  work out how much your weekly shop should be and stick to it.  If you can, set aside an extra £10 kitty for unexpected specials, eg a side of salmon or big jars of coffee. 
       
   3. INCLUDE TREATS BUT LIMIT THEM: Food is pleasure as well as fuel.  If you/your child loves crisps, budget for one or two bags on the weekend and maybe an extra couple of bags the week of a birthday. Thursdays seem to be a difficult day for most people; break the rule of no sweets till the weekend with, say, supermarket donuts which are less than a pound for 6.  Or dig out your specially prepared frozen biscuit dough (see Chocolate Chip Thins or Spicy German Biscuits) and bake just enough for one each.      
  
 4. Watch for SPECIALS IN SUPERMARKETS where you don't normally shop.  If there's a big saving on something that you/r family eats a lot of, it could be worth going out of your way to get it.  

   5. DON'T THROW AWAY FOOD.  Just about anything can be frozen and what can't, will add flavour to soup stocks.  Leftovers, used creatively, can turn the ordinary into something special. Some examples:   

 ⦁ turn a stew into 'big' soups
 ⦁ freeze cooked veg; puree for soup
 ⦁ add cooked meat to pasta, rice or soups 
 ⦁ freeze bananas and coat in chocolate for a healthy alternative to ice-cream OR mash and make into banana bread
 ⦁ dry and blitz bread for breadcrumbs
 ⦁ whip leftover cream until it separates into butter and buttermilk
 ⦁ turn overripe fruit into instant jam by flash frying with water and sugar (controlling the amount of sweetness)  

   6. MEAT GOES FURTHER in casseroles or main course soups with root vegetables and/or pulses.  

   7. . SLOW COOKERS & small ovens reduce fuel bills.  Slow cookers are fantastic for tenderising inexpensive cuts of meat.     

    8. FROZEN FISH can be found at up to half the price of fresh fish -- even when sustainably fished.  Try coley, a firm fleshed white fish that is very cheap and nutritious, and imaginatively served by Asians.    

    8. SOUP AS A FIRST COURSE  reduces demand for expensive meats and fish.  

    10.  PORTION CONTROL IS VITAL and easier if the main course is served with inexpensive healthy additions like soup, salad and fruit desserts.    

   11.  USE YOUR HEAD WHEN USING THE OVEN.  Try not to cook just one thing in the oven.  When cooking a roast, throw in washed, oiled and seasoned potatoes for baking.  Or use the opportunity to slow cook tomato flavour bombs in the bottom of the oven.  When baking cakes, do a batch of Uber Granola  or No-butter No-sugar Flapjacks on the lower shelf.

12.  FREEZERS, no matter how small, save pounds by allowing you to cook several meals in advance (saving on fuel), use up leftovers and store supermarket specials for a future date. See  FREEZER MATTERS

  13. LOW-COST FOOD,  which can look less appetising, are wonderful if properly prepared.  Fresh pineapple and bags of fruits for £1 or less can be under or over ripe.   Cooked, though, they are a winner.  Fresh pineapple can be baked with molasses sugar and grated raw ginger; peeled, sliced apples baked with cinnamon, nutmeg and cloves. Well-under-a-pound packaged tomatoes become remarkable with just a spritz of olive oil and a light sprinkling of salt.   

   14. DRIED LENTILS AND PULSES are much cheaper than tinned and have a much better texture and flavour.  Most need to be soaked overnight before cooking so some planning is required.  (Note: Kidney beans need careful treatment when dried; It's better to buy these tinned.)   
  
   15. FREEZE FRESH HERBS. Leftover expensive fresh herbs don't have to be binned if you freeze leftover leaves in ice cube trays in water or oil, and keep the stems for stock.  If you use herbs often, wrap them in a wet j-cloth wrung almost dry and place in the veg drawer of the fridge; they'll keep up to a week

    16.  DRIED SPICES are cheaper in your supermarket's international food section -- large packets (usually vetted by Asian consultants) are sold at surprisingly low prices. 

   17.  MAKING YOUR OWN SNACKS is cheaper and healthier than buying processed. And you know exactly what goes into them.  There are many great, easy recipes available for home-made granola, breads, pizzas, cakes and cookies. (Recipes on Nav Bar) 

  18.  MASTER THE ART OF THE STIR-FRY.  It may take a few goes before you get it right but it is a terrific way of using up bits of veg and scraps of meat and turning it into something delicious and beautifully presented.
        

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.

10 MINUTE ORIENTAL CHICKEN NOODLE SOUP

edited 14/6


A HEARTY MEAL IN MINUTES



This bowl is a filling meal with slices of tender chicken, crunchy vegetables and soft egg noodles in a savoury broth. The recipe is another devised for one person but easily doubled, trebled or quadrupled.


Serves: 1
Cost: £1.50


Ingred:
1/3 - 1/2 a chicken breast, skin off
1 nest of egg noodles
1/2 litre of stock, preferably home made but cubes or granules are fine
40 gm tenderstem broccoli, washed
2 brown mushrooms, thinly sliced.
2 tsp lime juice
1 tsp grated ginger
1/4-1/2 tsp reduced-salt soy
a shot of tabasco sauce (opt)
spring onions and toasted sesame oil (opt) for garnish.

Method:
1.  Pour boiling water over egg noodles; leave for 5 min; drain 
2.  Slice the chicken breast thinly across the grain (ie along its width, not its length)
3.  Bring the stock to the boil; add ginger, lime juice and tabasco if using.
4.  Add broccoli; boil for 1 minute.
5.  Add chicken slices, turn heat down to med high and cook for two minutes or until the chicken is no longer pink and the broccoli tender.
6.  Add drained noodles.
7.  Serve with thinly sliced green onions for garnish, and add a little toasted sesame oil if using.  

Tip:  

• for added interest, dribble in a beaten egg before serving
• this recipe also works well with fish or firm tofu but both should be marinated for 10 minutes in a mix of 1 measure of sherry to 1/2 of reduced-salt soy to 1/2 grated ginger to 1/2 grated garlic.  (Eg 2 tsp sherry; 1 tsp low-salt soy; 1 tsp grated ginger, 1 tsp grated garlic) 
• for photo, see Fresh Noodle Soup with Broth

These recipes have been developed by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.

GINGER & SOY FISH, a 10 minute dish

Edited 14/6

A SIMPLE, HEALTHY FISH DISH 


Any white fish will do, but salmon also works well.  You need a pot of boiling water and a bamboo steamer or a metal fan steamer. If that seems too much bother, the fish can also be cooked, covered, in a moderate oven but will have a drier texture.


Serves: 1
Cost: min £2

Ingred:
1 fillet of white fish or salmon
1 tbsp dry sherry
1/2 tbsp low salt soy sauce
1/2 tsp grated ginger
1/2 tsp grated garlic
2-3 slices of ginger
2-3 slices garlic
spring onions
1 tbsp groundnut or other veg oil (not olive)  (opt)

Method;
1.  Pat fish dry.
2.  Mix the sherry, soy sauce, ginger and garlic and roll the fish in it.  Place on an ovenproof plate.  Layer the ginger and garlic slices on top and pour over the sherry-soy mix.  Place in the steamer.  Cover.
3.  Steam for 6-10 minutes or until  done (what it is cooked in will make a difference to the cooking time).
4.  (Oven-baked)  Wrap the fish in two layers of tinfoil or place in a covered baking tray.  Bake in a moderate oven for 8-10 minutes or until done. 
5. (Opt) When the fish is done, heat the groundnut oil in a saucepan until smoking hot and pour over the fish.  The fish should sizzle.  Serve.  
6.  Anyone with weight, cholesterol issues or blood-pressure issues should avoid the sauce and oil.  
6.  Garnish with thinly sliced spring onions.
7.  Serve with steamed vegetables. 

These recipes have been developed by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.

EGG AND PRAWN OMELETTE, A 10 minute dish

edited 14/6

ANOTHER EASY-PEASY CANTONESE SUPPER



This classic Cantonese recipe was often served at home.  It combines prawns and thinly sliced vegetables in an omelette.  For a change, replace prawns with cooked meat.  It is often served with a gravy but I think it healthier without.

The recipe is for 1 but easily multiplied.


Serves: 1
Cost: £1.00

Ingred:
2 large eggs, well beaten
1/4 c thinly sliced peeled celery
1/4 c thinly sliced red or yellow onIons
1/4 c bean sprouts or fine green beans 
2 mushrooms, halved and medium sliced
1/4 c frozen prawns or cooked meat/fish
s& p

Method:
1.  Pour boiling water over bean sprouts; drain  
2.  Spray a med-large frying pan with groundnut or other veg oil (not olive).  Turn heat to high.
3.  Stir fry the onion until half-cooked.
4.. Add celery; stir fry for 1 minute
5.  Add prawns or chicken.  If using green beans, add now.  You could add a tablespoon of water at this stage; if so cook till the water is gone.
6.  Add mushrooms and bean sprouts if using.  Reduce heat to med-high.
7.  Pour over the beaten eggs.
8.  Cook as with an omelette, dragging in the outer edges until there is little liquid and the bottom is set. Slide onto a plate and flip back into the frying pan to cook the other side.  

This recipes has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

HEALTHY EATING: DISCIPLINE NOT DENIAL

DEPRIVING YOURSELF OF A FOOD GROUP*: AN OWN GOAL?  

(*unless under doctor's orders)

  
Depriving yourself of any food group can often be an own goal; eventually you'll crack and probably eat much more than you would if you indulged occasionally and in moderation.  

Self-denial where food is concerned can cause a terrific strain, physically and emotionally. It can even be damaging. 

For example, going totally fat-free is a mistake -- brain cells need fat to function properly.  If you exercise, you need carbohydrates afterwards to stop muscles seizing up.  Even if you don't exercise much, carbs help provide much needed energy for the body to work efficiently.  The key is in portion control. (See All Foods in Moderation) 

Food is one of the great pleasures of life.  On special occasions you can (should?) cut loose. Don't go overboard with portions; taste and enjoy every single mouthful; then go straight back to your usual disciplined eating.      

That doesn't mean an all-out binge of fatty, sugar and preservative heavy processed foods. 

67goingon50 offers  many recipes that are low in fat or sugar and low in preservatives.  Many are frugal or easily prepared or make-ahead or portable.  See Recipes on the Navigation Bar 

Note:

The Blogger's personal eating plan is 5+1+1.  On five days, it's strict healthy eating: carbs before lunch and no sweets.  Then there is a BLOW OUT/INDULGENCE DAY, eating whatever appeals, followed by a DETOX/FASTING DAY of porridge, juices, smoothies or vegetable soup.  The detox day is quiet and non-energetic.  The weekly food plan is: two meals of fish, one of poultry, one of beef, lamb or pork; the rest low-carb, high protein vegetarian 


What always surprises about a Blow-Out day is that on the fasting day which follows, one is seldom hungry.  It is as if the satisfying of mind/body cravings temporarily switches off the appetite.   

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.

FLAKY BUTTER BISCUITS, Sugar-Free

UNFORGETTABLE BUTTER BISCUITS

'The flakiest, butteriest, tenderest scones in the world!' Blogger 

photo 29/5/15

This recipe is taken straight from Robert Carrier, one of the first celebrity chefs, and I make no apologies.  They are the best I have ever had and I have been making them for years in various permutations.  

Best known for classical French cooking in his heyday, Carrier in his later years produced a wonderful cookbook for the home chef (sadly out of print.)  His recipes are for food you would serve at home, and the way he combined ingredients and his cooking techniques make the results truly special.  And so it is with these biscuits, the flakiest, most tender biscuits in the world.  (The cheese variation go perfectly with Beef and Dark Beer Stew.)

The biscuits have a high fat content but there is no sugar.  Anyone with fat/cholesterol issues should proceed with caution.  

It is possible to make the scones healthier by replacing some of the flour with self-raising wholemeal (see tips below).  The scones/biscuits are altered a little but in what some consider a good way, adding a slight nuttiness which doesn't affect overall flavour and the gorgeous texture. 

They are best eaten on the day but freeze well.  They can by re-heated in an 180c/350f/Gas Mark 3 oven for 5-10 mins.  

Cost: £2
Makes: 12-14

Ingred:
12 oz/350gm plain flour (organic gives  even better flavour)
2 tsp baking powder
1/2 tsp salt

5 oz/150 gm cold, cubed butter

2 eggs, well beaten
7 tbsp very cold milk.

Method:
1.  Preheat oven to very hot -- 240c; 220cfan, 475f; Gas Mark 9
2.  Sift dry ingred. into a bowl; rub or coarsely pulse in butter until mixture resembles peas
3. (If using cheese, add it here, stiring into the flour mix)
4. Beat eggs & add milk
5. Make a well in the centre of the dry ingredients; pour in eggs & milk.  Stir lightly with a fork until mixture just holds together.
6.  Turn out onto a lightly floured board and press lightly and quickly into a rectangle about 1/2 inch (1 cm) thick.  Mentally divide the rectangle into three, lengthwise.  Fold the left hand side onto the middle; and the right hand side onto the middle & left sides.

Tri-folding of dough

 (Layers are being introduced into the dough, like puff pastry.  I promise you, it is worth it!)   Give a half turn and repeat twice, rolling lightly with a rolling pin or pressing lightly between each folding, handling dough as little as possible.
7.  Roll it out to just over 1inch (2 cm) thick.  Cut into 2 1/2 inch/6cm rounds with a floured biscuit cutter.  Or, divide the rectangle into 12-14 smaller rectangles.
7.  Bake on an ungreased baking sheet, leaving a little space in between, 12-15 min until well-risen and richly golden.
  

Tips:

• Cream tea scones for a crowd: use a small cutter; allow scones to cool completely; halve and spread with clotted cream and jam or fresh strawberries on each half; the portion is one half per person 
• for flaky cheese biscuits, add 3 oz/75 gr strong grated cheddar (cheddar with chives & onion is a favourite)
• another variation adds a couple of tablespoons of finely chopped mixed herbs
• make them healthier by replacing 1/3 flour with self-raising wholemeal

Please leave a Comment in the box below

More scones  on NavBar:Recipes 1/Baking

This recipe has been adapted by B  Lee/ Bright Sun Enterprises and  may not be reproduced, in any form, without the author's written permission.

SWEET'N SOUR PINEAPPLE CHICKEN WITH MIXED VEG, no added sugar, lower-fat, low-carb, vegan opt.s; opt for small households

GUILT-FREE PINEAPPLE CHICKEN WITH CHILLI & VEG

Sensational flavours in very healthy Chinese dish, and wallet friendly, too.

updated Jan 2022; first posted 2015

This dish  - a family recipe brought into the 21st century - has had rave reviews wherever it's been served.  It offers surprising layers of wonderful flavour and texture, and converts the most sniffy of eaters. 

Even the Blogger's Lottery Funded 'Frugal Healthy Cooking' group (operating some years ago) - who were very iffy about pineapple - were converted.  

Unlike many pineapple chicken dishes, this recipe has an element of heat. The chillis are optional but they enhance the already tasty contrast of protein and tangy sweet fruit.   You can leave out the chillis but honestly, you won't regret it.

Like most Oriental food, the work is in the preparation.  The dish has a few steps but much of it can be prepared in advance the day before.  It is well worth the effort.  When served at large family suppers, enlist the help of others to prep the veg.  

Here 67 has used chicken breasts but chicken thighs or wings can also be used.  Breasts are not cheap but in many supermarkets a kilo of breasts (2022) sell for a  fiver.  Buy and freeze the rest for another time. 

Supermarket chickens are fine; the chicken in this dish is well flavoured.  

If you're a bit bored with chicken, replace it with pork; if you're vegetarian/vegan; firm tofu works beautifully but add extra veg. 

For anyone with salt issues, the reduced-salt soy sauce is well distributed and a normal-sized portion shouldn't be a problem.

Note: measurements do not need to be exact; a little more or less is not a problem

Feeds: 6-8 with rice;  small households, use one large chicken breast and 1/3 of  other ingredients
Cost: depending on type & quality of chicken plus ingredients in veg drawer, around £5'ish 

Ingred:

2 fat garlic cloves
1.5 in/1.75cm ch peeled ginger

3 chicken breasts OR 7-8 fat thighs OR 1.5 packets chicken wings OR 450gm/ oz firm tofu in fingers 1inx2.5in/2cmx7cm
1/4 cup reduced salt soy sauce (choose a good brand; some have no flavour) 
1/3-1/4 cup cornstarch

Vegetable oil: groundnut, corn, sunflower but not olive

tabasco sauce (opt)

A generous mugful of: 
⦁ finely sliced onions, red or yellow or both
⦁ carrots, in sturdy matchsticks 
⦁ small broccoli or cauliflower florets cooked in boiling water 3 mins & drained

4-6 sticks celery, peeled and cut diagonally in 1in/2cm chunks 
3 multicolored peppers, topped & tailed, de-seeded and in one inch strips 

1/2 fresh pineapple, peeled, cored and cut into 1/2 cm wedges (see tips) plus 
      1 generous mug pineapple juice 
OR 1 small tin pineapple slices with juice, not syrup, made up to 1 generous mug
1-2 finely chopped chillis (to taste) or min 1/2 tsp chilli flakes
2 limes (zest and juice) 

dash of soy sauce if needed
salt & pepper
up to 1 mug water/stock/cauliflower-brocolli cooking water  

Cornflour Paste
1/4 to 1/3 cup cornflour 
cold water

OPTIONAL BUT RECOMMENDED FOR VEGETARIANS/VEGANS 
1 large mug thickly sliced mushrooms plus juice of half a lemon (opt but recommended)
1/2 mug baby corn halved vertically (fresh or tinned, drained) (opt)
well washed beansprouts, par-cooked (place in a strainer and pour boiling water over) (opt)


Method:

The following steps can be prepared the day/night before

1. Preheat oven to 190c/350c/gas 5. 
2. Grate or blend garlic and ginger; mix & set aside
3. Slice chicken breasts vertically into 2cm/1in fingers; if using thighs slash flesh
4. Spray (pref) or sprinkle protein pieces with a scant 1/4 - 1/3 cup soy sauce; distributing as evenly as possible (a spray bottle - from Boots holiday section - will do)
5. Place cornstarch in a flat platter; dip chicken slices on both sides and...
6. EITHER: (large gatherings, full recipe)   Arrange pieces on lined tray(s)with plenty of space in between.  Bake 12-15 mins; thighs, wings: 20 min.  The chicken cooks further later.  Set aside with juices
7. OR: (small households/partial recipe)  Heat a pan on high until very hot; add a thin layer of veg oil (not olive); when oil is smoking hot add strips of protein; fry on high one side only until golden - a minute or so; flip slices, leave long enough to seal (20 secs); quickly remove from pan with juices and set aside The chicken cooks further later. 
8. Prepare vegetables as above; (cauliflower & broccoli must be partially cooked in boiling water 2-3 mins; drain, keeping cooking water) place in separate bowls; set aside   
9. In a separate bowl, mix pineapple, pineapple juice, zest and juice of limes, chopped chillis or chilli flakes and tabasco if using. Set aside.
10. If using mushrooms, slice thickly and fry in a pan sprayed with oil.  When half done add lemon juice. Set aside with juices.

When ready to cook:

1. Heat a wok or large heavy based pan (with tight fitting lid) over high heat.  Add 1-2 tbsps oil.  When smoking hot, add onions; stirring/shaking 2 mins  
2. Add vegetables in the following order without removing previous veg, stirring or shaking constantly until half-cooked (test by eating a piece) 

carrot sticks 2-3 mins 

blanched broccoli and/or cauliflower 2 mins 

2 tbsp garlic/ginger mix plus 2 tbsp water

peppers & celery 1 min 

baby corn if using 1 min

any other quick cooking veg like bean sprouts, green beans, mange tout

3.  Pour into a dish; rinse out pan and add to dish; keep warm

4.  Return pan to heat, spray lightly with oil; stir fry pineapple pieces until browning at edges; add pineapple juice, chilli & lime juice & zest - there should be an inch of liquid in the bottom of the pan;  if not, add more pineapple juice, water or stock.  Stir.

5.  Add chicken and its juices to the pan along with with vegetables & juices

6.  Make cornflour paste; add to pot, mix well.  Bring to the boil; immediately reduce heat to simmer. Put a lid on; leave for 2-3 minutes until chicken is cooked through OR until veg are done to your liking. 

7.  Check sauce; if too thin add 1 tsp cornflour mixed with cold water; if too thick add up to 1/3 cup pineapple juice, stock or water.

8.  Check seasoning.  Salt lightly and add plenty of black pepper.  Add more chillis and/or tabasco to taste. 

9.  Pour into a serving dish; scatter over sesame seeds and finely chopped green onion

10. Serve with steamed rice, Unfried Rice or egg noodles.

Comments:

'This is really, really delicious; I've never had anything like it from Chinese takeaways.  Is it easy to make at home?' Muslim manager at UK supermarket

'In Chinese cuisine,, pineapple and meats are made for each other.  I now understand why.  Use fresh pineapple if you can.'  Retired writer

TIPS:

• Fresh pineapple: See pineapple for preparation.  Find ripen-at-home pineapples at £1 or under at M&S & Sainsbury's
• Rather than buying pineapple juice, place fresh pineapple in a deep bowl; cover with boiling water; set aside to cool 
• If using pork instead of chicken, use fillets or pork steaks cut in 2cm/1in fingers.  If using shoulder, slice meat thickly and cut in 2cm/1in fingers
• Chinatowns have the best noodles but most supermarket noodles are extremely good and easy to prepare.  Put noodles in a heatproof bowl, cover with boiling water; leave 5 mins.  Drain; toss in toasted sesame oil (opt). 

Please leave a Comment in the box below

This recipe has  been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

(UN)FRIED RICE: lower-fat, skinnier, frugal

A 'cleaner' version of Fried Rice but without the fat and the expense...

updated 25 Jan 202

Almost fat-free restaurant-style rice with peas & egg

Fried rice instead of healthier steamed rice is often ordered automatically in Chinese restaurants probably because the peas and eggs add interest. But fried rice can be oily and should be a once-in-a-while treat. Unfried Rice, a recipe 67 developed, has all the ingredients of fried rice but is much better for you.  Soft and gorgeous instead of crunchy, it provides a pillowy base for any Chinese dish, soaking up juices without going soggy.  

Many people are scared of cooking rice but rice cookers have become a thing(!) this year and make the task simple.

67 doesn't have a rice cooker yet and there will be plenty of you without one; the instructions given are for standard Basmati Rice and quick cook rices are fine.

It's probably best to avoid Brown Rice  until mastering white.   

Ingredients (for 4-6 with a main)
Cost: around £1

1 cup white basmati or quick-cook long-grain rice, washed until the water runs clear
2 cups water, or preferably stock (fresh chicken or vegetable, or low-salt cubes and grandules)
1 - 1 1/2 cups frozen peas
1-2 eggs, seasoned with s&p and well-beaten 

1.  Basmati rice: Put washed rice and stock (preferred) or water in a heavy-bottomed saucepan; bring to a boil.  Turn heat down to medium, boil without a lid until there is little water left in the pan and small holes pit the surface.  Wrap the underside of the lid in a clean tea-towel or j-cloth.  Turn heat to simmer; clamp on the lid and leave for 10 minutes. (The cloth helps keep the grains separate.)

2. Quick-cook rice:  As per manufacturer's instructions but remember to wrap the underside of the lid in a clean tea  towel or j-cloth to keep grains separate. (67 favours VeeTee long grain from Waitrose; it's fail-proof but is not particularly frugal)  
3.  While the rice is cooking, put a wide frying pan onto a medium heat and spray lightly with olive or vegetable oil.  Beat the egg/s well.
4.  When pan is hot, pour in egg, tilting the pan so that the egg is spread as thinly

as possible.  When one side is cooked (it should be a bit brown underneath) flip and cook the other side.  You should end up with a thin omelette but if you end up with pieces of an omelette don't worry. Leave to cool.  Roll omelette or stack pieces and slice into thin shreds.  Set aside.
5. Remove lid of rice pan after ten minutes.  Scatter the peas on top.  Replace lid and leave another 5 minutes.  Check rice; if it isn't completely dry, leave it another 5 mins. 
6.  When ready, stir peas and most of the egg shreds into the rice and decant onto serving dish.  Garnish with the rest of the egg shreds. 

Comment: 

'I had the rice-ribs combo which was scrumptious and very tasty. The rice was nice and I found it all very healthy to eat.' 67 handyman and friend

Please leave a Comment in the box below

These recipes have been developed by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.  

A HEALTHY CHINESE NEW YEAR MEAL AND OTHER MATTERS

A NO SELF-DENIAL LOWER FAT, LOWER SALT AND NO SUGAR 3-COURSE CHINESE MEAL  

It's the Year of the Goat (or Sheep/Ram ) on 19th February and very welcome it is, too after the brutal upheavals of the previous year. The Year of the Goat is expected to be tranquil, cordial and auspicious -- full of good things.  

Chinese food is one of the world's great things and though food fads come and go, there is nothing like familiar scrumptiously more-ish Cantonese dishes.  The  following recipes make an extremely satisfying  three course meal which won't wreck the budget.   

As with all Asian cooking, the work is in the preparation but the cooking methods are simple.  The dishes are:  

• tender boldly spiced spare ribs without a gloopy, calorie laden sauce
• chicken oriental with pineapple and chilli, updated to make a sensationally no-sugar sauce with layers of heat and sweetness
• unfried rice, virtually fat-free, steamed but studded with peas and omelette strips. 

They're dishes from my childhood but not as I knew them!  The recipes follow.

I CELEBRATE MY 68TH BIRTHDAY SHORTLY....

.....but I'm not bothering to change the title of the blog.  In fact, I've decided to stop counting birthdays from now on.  However, the principle holds:  I am much younger and more energetic than my age.  If things change, you will be the first to know.

When people ask me how I remain so young, I always joke that it's the result of 'clean living'.  I don't smoke (though I once puffed my way through 20 a day), have never really taken to alcohol though I love the occasional brandy and champagne, and recreational drugs don't interest me.  

Healthwise, I try to start with complementary remedies before taking conventional medicine. I do have a strong spiritual side. I studied and was part of the Roman Catholic church and Vedanta (Hindu) teachings, and also dabbled in Sufi (higher Islamic) thought and Buddhist scriptures (directed by Sufi and Buddhist masters).  I spent 20 years meditating for 20 minutes, twice a day and though I no longer meditate, believe the training helps keep me (mostly) calm and centred.

BLOG LAYOUT

Regular viewers will notice the recent changes in blog layout.  Each week there are four postings -- one editorial and three recipes.  The blog is still a work-in-progress and will undergo further changes shortly now that I have my digital video/camera.  Any comments would be welcome.

 Next week:  a "blow-out" Valentine's meal

• dark beer & beef casserole
• the tenderest, flakiest cheese biscuits
• dark chocolate cake with once-a-year icing

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.

HEALTHIER ASIAN SPARE RIBS: gorgeous spicing but reduced fat, sugars & salt

Lower-fat, minimal sugar...maximum flavour without gloopy sauce...

Very tender, juicy Asian ribs but without a gloopy sauce!
'The ribs were very tender, tasty & scrumptious.' Taster

Tender, juicy and spicy but without a gloopy, teeth-jarring sauce, these ribs more than repay the planning involved in making them. 

Whether using the most economical ribs or organic ones, cook them before marinading to tenderise the meat -- it will fall beautifully off the bone.  Pre-cooking also reduces fat. 

Marinade for a minimum two hours or preferably overnight.  Cook whole then cut into individual ribs.

This recipe has been in 67's cookbook for ages but the blogger may have adapted it from from The Times 40 years ago!!  

Feeds: many, as a canape; 6-8 as starter 
Cost: min £5.00'ish, more for high-welfare pork

Ingred:
1 kilo/2 pounds meaty pork spareribs

4 tbsp dry sherry/white wine/grape juice
4 tbsp reduced salt soy sauce (be careful; some reduced salt soys have little flavour) (if there are have salt issues, halve the amount of soy)
1 tbsp sugar
4 cloves garlic, grated or minced
1/2 tsp each dried cinnamon, nutmeg and cloves
1/2 tsp salt
2 rounded tbsp Dijon or other mild mustard

Method:

1. Bring a large pan of water to a boil with a couple of onions and carrots.  Add ribs in one or two pieces; the water should just cover. Bring to a boil, reduce heat to med.  Simmer 30 mins - water should bubble gently throughout - or until meat is tender but not falling apart.
2. Mix sherry, soy sauce, sugar, garlic, mustard and spices in a glass bowl or freezer bag large enough for the ribs. Marinade preferably overnight but at least 2 hours.
3. Pre-heat oven (160C, 325F, gas mark 3); set a rack in a roasting tin, place slab of ribs on top; bake 45mins to an hour, basting frequently with marinade juices. (Ovens vary; inner temp should be 70C/150F)
4. While still warm, cut into individual ribs.
5. Serve with hot mustard

Comments: 'The ribs were very nice, tender and flavourful.' 

Tip: 67's favoured brands of reduced salt soy sauce include brands that are 25-35% salt reduced  - anything above that percentage suffers from lack of 'body' and taste.  

Please leave a Comment in the box below

This recipe has been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.