BASIC PRINCIPLES IN THE ART OF STIR-FRY, TRIPLE DUTY

THE ART OF STIR FRY

Stir-frying -- the ultimate fast food -- is also comforting, with its rich savoury sauces.  It's healthy and gentle on the budget -- you don't need much protein and fuel costs are low.  

Stir-fried Beef & Peppers in Black Bean Sauce 

CARBS
The addition of rice or noodles adds to the comfort level but are not essential.  The easiest carb option (unless you have remembered to defrost pre-cooked rice the night before) is egg noodles. Supermarket egg noodles are ready after soaking in boiling water for only 5 minutes. Another option is thinly sliced new potatoes added to the stir-fry veg. 

VEGETABLES     
80g packs of quick cooking veg are easy to prepare; you may need to trim the bottoms and halve larger pieces but that will be that. The best stir-fry veg are tenderstem broccoli, green beans, cauliflower florets, mushrooms, peas, peppers, spinach and carrot curls peeled from the body of the carrot.  

MEAT

• Chicken is good but reduce fat by removing skin.  Breast slices easily but with less expensive thighs you can slice the meat off the bone and toss the bone in for stir-frying too.  If you're not worried about fat in chicken skin, wings are low-budget but need more cooking.  

• Beef.  (Only on occasion for oldies.)  Rump steak, bashed with a rolling pin is perfect.  Beef roasts on special offer which may not be tender enough for roasting are also good. (Test beef for tenderness by flash frying a slice)       

Pork is considered a fatty, unhealthy meat but pork fillet is actually lower in fat than some other meats.  It is also very tender.  Local butchers often sell small amounts of pork fillet so it doesn't strain the budget. 

7-minute Pork and Pineapple Noodles

FISH
If using raw fish, go for firm-fleshed fish.  If budget conscious, try frozen fish. Smoked fish, especially smoked mackerel, and tinned drained tuna are also terrific in stir fried rice.    

TOFU
Firm tofu is recommended; most Chinese supermarkets stock it. Organic firm tofu is readily available in health food shops.



THE MARINADE

The standard marinade for protein is:

• one part normal or reduced-salt soy sauce (be careful, some low salt soys are not tasty)
• one part dry sherry (or white wine or white grape juice)
• grated ginger (1 tbsp to every cup of marinade)
• grated garlic  (1 tbsp to every cup of marinade)
• 1 tbsp fresh finely diced chilli or a sprinkling of chilli flakes or a dash of tobasco (opt)

Don't marinade meat for more than twenty minutes; the protein begins to break down.

CORNFLOUR

Once marinated, the protein should be drained and the juices reserved. Lightly coat the protein slices with cornflour. This step is optional but helps maintain juiciness and thickens the sauce.  

WATER

Asian cooks always have a bit of water to hand to prevent sticking. You may only need a tablespoon but it enhances the final result.   

HOT PAN

Prepare everything before cooking.  Your pan should be very hot before you start, smoking hot.  If you hold your hand above the pan, you should feel the heat.  A cast iron or steel wok or a heavy-bottomed non-stick that can withstand high temperatures are best.

Tofu with Chillis & Broccoli 

STARTING THE STIR-FRY WITH VEG OR MEAT

There are, clearly, two schools of thought on this.  Starting with the veg leaves a cleaner pan.  Starting with the meat requires two lots of oil. 

THE TECHNIQUE 

I like to start with the veg.  (With very hard veg like cauliflower, I will put it in the frying pan with a generous tablespoon of water and cover it for 1-2 mins or until half done. The veg is then set aside with its cooking liquid).  Spray pan lightly with oil; add any other veg and stir-fry for a minute or so.  Add to the pre-cooked veg 

Spray pan generously with cooking oil; add meat, drained of marinade, in one layer.  Cook over high-ish heat without stirring for a minute or until the meat is carmelised/dark brown on the underside; Flip and leave a half minute or so.  Remove from pan with juices and set aside.

Add the veg back to the pan with a tablespoon'ish of water and the marinade; turn heat down to medium, cover and cook until the veg are done to your liking - usually 1-3 mins.

Return the meat and juices to the pan, giving the veg-meat mix a good stir.  

If you like your sauce thick, make a slurry of 1 teaspoon of corn flour and 1 tbsp COLD water.  Add to the veg/meat mix; stir and  heat through. If the sauce is too thick, add a bit of water.

COOKING OIL
The standard oil for stir-fries is groundnut (peanut) but any vegetable oil will do, apart from olive oil.  Coconut oil is said to be good for stir-frying but is expensive and high in saturated fat.    

NOTES ON COOKING TIMES
If you are cooking for adults and like al dente vegetables and rare meat, and have a gas cooker, the standard stir-fry flash-bang-whiz-and-serve technique is fine. 

But with families, especially those with children and older members who don't enjoy chewing, crunchy vegetables can be difficult.  Also, in my experience, an electric or convection cooker won't get your pan hot enough for a swift stir fry; you really need gas for the standard stir-fry. If you haven't got gas, the technique described in Starting the Stir Fry With Veg or Meat (above) will be fine.



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

CREAMY TUNA CASSEROLE WITH CRUNCHY TOPPING

KIDULTS' FOOD, Easy-peasy

Updated  April 2018 

This is - basically - kids' food but great for a singleton or a parent exhausted by work who needs something comforting, quick but not horribly unhealthy.  Very easy to put together, it is a favourite of many families.

Tinned tuna is one of the tastiest and most popular budget healthy proteins.  Used wisely, a tin of tuna at £1.50 a pop can make pleasing dishes that will feed 4.  As an occasional treat, it's wonderful but try not to make it a habit -- over-fishing is a problem and too much tinned food is not good for the health.  

The recipe uses deliciously nutty wholemeal pasta; the texture is similar and kids won't even notice.  Wholemeal pasta is absorbed more slowly, preventing 'carb-doze'.  It also gets the digestive system moving, keeping the bowels regular and preventing the build-up of toxins that cause bad skin and lack of energy.  

The pasta can be made in advance but should not be kept in the fridge longer than 3 days, including the day the casserole has been cooked and served.  

The dish freezes well.  Reheat gently (steamed or boiled in a bag) with a bit of milk, extra seasoning and a few more crisps.

A word on some of the ingredients:   
Condensed mushroom soup was originally used in this recipe because honestly, there was nothing else like it.  But 67's home-made Mushroom Soup works very well and doesn't have preservatives or a metallic taste.   

As for the crisp topping - if it offends you, use breadcrumbs or don't bother with a topping at all.

Cost: min £3.00'ish
Feeds: 4-6 with sides

Ingred:

200-250 gm/7-8 oz dried wholemeal pasta
1 tin tuna, drained
generous mug of frozen peas
5-6 mushrooms, halved and chopped coarsely

1 recipe home-made Mushroom Soup or a tin of condensed mushroom soup (low-salt) 

1/3 -1/2 cup of milk

pepper & a little salt 
couple of pinches of dried thyme (opt)
40 gm bag of lightly salted and/or fat-reduced crisps (opt)

Method:

1. Pre-heat oven to 200C, 180 fan, gas 6.  
2. Grease an oven-proof glass baking dish, 9" x13" or line a metal dish with greaseproof paper.
3. Cook pasta according to packet instructions but if kids are eating this, 1-2 minutes more.  The pasta should have some give and not be  soft.  During the last few minutes of cooking, add frozen peas
4. Drain; add soup & milk.  
5. Add drained tuna, stirring to break up large chunks; then mushrooms.
6. Season with pepper, salt and thyme (opt but recommended for adults); stir and pour into baking dish
7. Bake in the middle of the oven 20-25 minutes or until brown and crisping at the edges 
8. Crush crisps in their packet, leaving some big pieces and some rubble.  Ten minutes before end of cooking time, cover the casserole with the crisps.
9. Serve with shredded lettuce lightly drizzled with balsamic vinegar and sliced tomatoes lightly sprayed with olive oil and lightly salted.

Tips:

• If cooking the pasta ahead, add a little oil after draining to keep the pasta from sticking. 
• replace half the peas with corn
• blanched broccoli can replace peas
• you canadd more lightly steamed green veg to the casserole or serve on the side for extra vitamins, minerals and antioxidants    

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

AVOCADO & SWEETCORN SALAD (Easy Peasy)

AMBROSIAL AVOCADOS

This lovely Avocado and Sweetcorn salad bridges the gap between winter and summer, and then enhances the pleasure of of long summer days and nights . The rich butteriness of the avocado is filling, and the salad is equally good as a main course or a side. It takes minutes to prepare

The salad's crisp creaminess is enhanced with a light sprinkling of olive oil and balsamic vinegar but works equally well with Yoghurt-mayo dressing,

Serves: 2 as a main, up to 6 as a side
Cost: £2 

Ingred:
1 tin sweetcorn drained (or 2 ears of corn cooked in water or grilled with nibs removed)
I large, firmish avocado, peeled and diced, liberally sprinkled with lemon juice 
2/3 of a red pepper in dice the size of corn niblets
1 tbsp extra-virgin olive oil
1/2-1 tsp balsamic vinegar  
pepper and a little salt
Crisp lettuce leaves (preferably Romaine but baby gems are good) separated, washed and dried

Method:

1. Peel and dice avocado and sprinkle liberally with lemon juice
2. Lightly toss sweetcorn, avo and pepper in a bowl.
3. Drizzle over a tablespoon of extra virgin olive oil
4. Drizzle over balsamic vinegar
5. Season with plenty of pepper and a little salt
6. Arrange lettuce leaves with pointed edges at the rim of a plate. Mound the corn-avocado mix in the centre.  

Tip: Avocados are plentiful now and reasonably priced. They make a great light supper, halved, its hollows filled with olive oil and balsamic vinegar, with sourdough toast.    

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.

BURGERS DON'T NEED TO BE UNHEALTHY

Edited 13.06.15

HEALTHIER BURGERS

Ways to make burgers less unhealthy: 

• if you're using beef, go for low fat mince; moisten it with grated onion, grated garlic, mustard and ketchup
• bind with oatmeal not bread 
• grill the burgers on a rack in a tray Or 
• fry in olive oil on one side only, spray the other side and bake sprayed side up; serve with fried side up
• make the burgers thinner
• use smaller buns and size the burger to fit
• always have lettuce, generous slices of tomato and cucumber and a slice of dill pickle
• avoid commercial relishes; go for the no-sugar Carmelised Onion and Balsamic Relish 
• try low-sugar spicy ketchup
• toast the inner bun before serving; don't butter them; they can keep warm in the oven until you are ready to fill them
• try turkey burgers (use recipe for turkey meatloaf)
• try fish burgers 
• try the excellent meatless version I came upon in a top French bank

MEATLESS/VEGGIE BURGERS

If you have never eaten a veggie burger, you'll be surprised by how good they can be.  If you want to try them without making them yourself, you can find them in the frozen section of your supermarket, but the frequent consumption of soya products formed into meat-like substances is not recommended.   

Shop-bought meatless burgers come in two forms: soya mince which is surprisingly meat-like, or pulses and starch formed into burgers.  I have tried both and was more surprised by the good-tasting pulse version.  But I firmly believe it's the accompaniments that make the burger: the toasted, warm bun; the layers of relish, lettuce, tomato and cucumber and the dill pickle.  I sometimes think the burger itself is incidental!

This recipe is made from chickpeas and broadbeans and was inspired by the Middle Eastern falafal.  They are really, really tasty - satisfyingly spicy and witp let UN me wei h a wonderful texture.  The burgers were popular amongst the staff of a top French bank.    

Cost: £4.00; more if you buy fresh herbs
Serves 6-8

Ingred:

200 gm broad beans (defrosted is fine)
200 g drained chickpeas
3 cloves garlic, crushed or grated
2 tbsp each of fresh parsley, dill and mint (or 2 tsp each of dried)
(opt) 1 chilli, deseeded and finely chopped
1 1/2 tsp baking powder mixed with 3 tbsp warm water
pepper and salt
2 tbsp sesame seeds

150 gr plain yoghurt, not too wet
2 tsp tahini paste
grated zest of 1 lemon
2 tsp lemon juice
1/4-1/3 c chickpea (besan) flour

shredded lettuce, sliced cucumber & tomato, thinly sliced dill pickle
Low-Added Sugar Carmelised Onion & Pineapple Relish 

Method:

1. Process first 8 ingred into a coarse paste
2. Add yoghurt, tahihi, lemon juice and 1/4 c (1.25 oz/35 gm) chickpea flour. Mix well with your hands, the paddle of a tabletop mixer, or an electric beater on slow speed.
3. E add Chill for one hour
4. Line a baking sheet with greaseproof paper (stick corners down with a little of the mix).  
5. When mix is ready, pre-heat a large heavy-bottomed pan.  Cover with a thin layer of olive oil.
6. Form mix into burgers; if floppy or add more chickpea flour, little by little
7. Fry one side over med-high heat until crisp; don't crowd the pan. Place burgers, fried side down on baking sheet.  Spray tops with olive oil.  Bake for 15-20 mins or until cooked through (inner temperature should be about 70 degrees)
8. Toast the inside of the buns; spread them with relish and layer with  lettuce, cucumber & tomato.  Insert burger crisp/fried side up.  Garnish with dill pickle.  Wrap individually in  foil or greaseproof paper and keep  warm in a low oven until ready to serve.
9. These go brilliantly with oven-baked potato or sweet-potato fries. 

Tips: 

• These don't freeze well but the recipe halves nicely

•  If you have no health issues, you can make these into falafels.  Don't add any chickpea flour and form the chilled mix into rounds the size of a golf ball.  You can flatten them slightly if you wish.  Deep fry until golden brown. Serve in pittas with finely shredded cabbage, finely sliced chilli and a tahini, garlic and mint yoghurt sauce.

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.

MARVELLOUSLY MEATLESS MOUSSAKA

Skinny, Less-Stress Moussaka 

We all love moussaka with its rich tomato filling and layers of aubergine and potato.  We don't love the preparation nor do we love the calories.  

This vegetarian version was brought back from Cyprus by a dear friend and amalgamates the best moussaka recipes 67 has tasted over the years.  

It is conversation-stopping delicious and no one misses the meat. Most supermarkets now stock green lentils for about £1 for 500 gms.  Shop around for passata which can be as low as 50p for 500 gms.

The preparation has been pared down to reduce fat, calories and some of the fuss.  There is no sweating over a hot stove frying aubergine slices.  

The recipe does involve various stages but parts of it can be made in advance and, indeed, frozen. 67's advice is to double the recipe and freeze one portion.  You won't regret it.  The recipe also halves well.

Singletons should consider this the perfect dish for 'block cooking' -- provided there's a freezer.  Prepare all the ingredients and make ten or so individual portions in small lidded foil containers.  That will be dinner sorted several times!  

Important Note re: Freezing
The moussaka and/or its constituents can only be frozen once.  This means that if the lentil filling is frozen before going into the moussaka, the mousakka must not be frozen again. 


Feeds: 8-10
Cost: £7.50'ish without sides (under £1 per person) 

INGRED:

4 medium or 2 very large aubergines (£3)
3/4 kilo large potatoes
1 kilo fresh tomatoes, sliced (opt)

400 grams uncooked green lentils (80p) 
1 large onion diced (30 p)
3-4 sticks celery, peeled and finely diced
2 fat garlic cloves, grated or minced
1 tsp dried cinnamon
1-2 tsp dried or 3 tbsp chopped fresh parsley
1/2 tsp oregano
1 bay leaf
125 ml/4 fl oz white wine or white grape juice (50p)
500 g passata (50p ) 

1 portion of Bechamel sauce plus two egg whites whipped to soft-peak stage 

OR
200 g Greek yoghurt or strained zero fat (75p)
300 g creme fraiche  (£1.50)  low-fat is ok
2 egg yolks (35p)
pinch nutmeg
(opt) 100 g cheddar 
2 egg whites


METHOD

Lentil Filling (can be prepared in advance)

1. Bring a large pot of water to the boil.  Rise lentils thoroughly; add to boiling water with one onion and a carrot. Bring back to the boil and keep at a boil for 10 minutes.  Reduce heat and simmer for 30 minutes.  Drain; remove onion and carrot. Once cooled, the lentils can be frozen but do not freeze again in the moussaka form.
2. In a large pan saute onion and celery in small amount of olive oil until onion is translucent.  Add parsley and garlic.  
3. Add 1 lb 14 oz cooked lentils.  (Save remaining lentils for another recipe.)
4. Add cinnamon, oregano & bay leaf.
5. Add wine or juice and passata.  Mix well.
6. Simmer for 30 minutes.  Test for seasoning;  remember the aubergines have been well salted.
7. Once cooled, this mixture can be frozen ONCE. In other words, if you have frozen the lentil mixture you cannot freeze it again when it is in the moussaka.      

Moussaka

1.  Line a 14x10x2 1/2 inch baking pan with greaseproof paper. 

2.  Slice aubergine in generous 1/2 cm slices, salt both sides.  Leave in a colander for 30 mins.  (The flavour suffers if the slices are not salted.)

3.  Slice potatoes into 1/2 cm slices; bring to a boil in salted water; simmer for 5-8 minutes till firm but not  cooked.  Drain.  (NB If you are worried about carbs, substitute tomatoes for potatoes but the potatoes help make the moussaka outstanding. Have a smaller portion.)

4.  Line two large baking sheets with grease proof paper. Set oven to 400f, 200c, 180 fan; gas mark 5.  

5.  Rinse aubergines thoroughly and dry with kitchen paper.  Liberally spray or brush the lined baking sheets with olive oil.  Place aubergine slices in one layer on the tray.  Spray the tops of the aubergines with olive oil. Bake 10 minutes.  Remove from oven; turn slices over.  Bake another 10 min or until done/soft.  If slices are not soft leave them in for a few more minutes. Leave to cool, preferably in one layer.    

6.  Spray both sides of the drained potato with olive oil and bake as with aubergines.  

7.  Put a layer of aubergine, and then a layer of potato or tomato if using in the moussaka baking pan.  Set remaining aubergine and potato aside.

8.  Add half of the lentil mixture  spreading it out evenly.  Make a second layer of aubergine and potato

9.  Add rest of lentil mix.  Cover with a final layer of potato and aubergine. Don't worry if you haven't got quite enough; spread it out as best you can. [Once cooled, this can now be frozen. Add topping when defrosted.]  

10.  Before baking, spread on topping (BELOW)


BAKE AT 180C, 160 fan, 350F, GAS MARK 4 FOR 45-60 MINUTES IN THE MIDDLE OF THE OVEN.  THE CENTRE TEMPERATURE SHOULD REACH AT LEAST 70 DEGREES BEFORE SERVING.  IF EDGES BROWN FASTER THAN MIDDLE, COVER THEM WITH FOIL STRIPS.    

TOPPING 

Make your own bechamel sauce and fold in two egg whites, firmly beaten... 
OR
(inspired by Tony Turnbull, The Times)
Whisk together yoghurt, creme fraiche, egg yolk and nutmeg. Beat egg whites until they form soft peaks.  Gently fold into the yoghurt mixture.

Then: 
Add cheese if using, stirring well.  Spread evenly over the moussaka.


Tips:

• For a vegan version, forgo cream topping and make potatoes the top layer.  Spray with olive oil for a crispy topping.
•  If you are planning to freeze the moussaka, add an extra 100 g passata to the mix)

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.

TURKEY/SKINNER MEATLOAF

SKINNIER AMERICAN COMFORT FOOD: MEATLOAF 


Meatloaf served as a main course or in sandwiches is savoury, filling and not too expensive. But usually made with beef and pork, it is pretty high on fat.     

This recipe, inspired by Ina Garten, uses minced turkey thigh. Turkey has the lowest protein/fat ratio (lamb is the highest) and is gentler in flavour.  But the texture is excellent, moist and meaty.   

The addition of oatmeal, not breadcrumbs, adds fibre and makes the loaf even better for you.  Whole boiled eggs in the centre 'a la Nigella' makes it go further.   

Cost: £3.00'ish
Serves: 4-6

Ingred:
1/2 kilo/500 gr minced turkey thigh
1 cup yellow onion, diced
2 garlic cloves, grated or crushed
2-3 tbsp Worcestershire sauce 
2 tbsp Dijon mustard
1/2 tbsp tomato puree (low-salt if you have salt issues)
2 med handfuls oatmeal
1 large egg (raw)
3 tbsp water or stock
1/2 to 1 tsp salt and 1 tsp pepper
3 small soft-boiled eggs

1/4-1/2 cup tomato ketchup,mixed with (optional) 1tsp sugar, Worcester sauce and a couple of dashes of hot sauce OR LOW-SUGAR HOMEMADE KETCHUP 



Method:

1. Pre-heat oven to 160c, 320F, 140 fan, gas mark 3.
2. Peel eggs; leave whole
3. Coarsely process onions or dice finely; fry over med heat in 1 tsp olive oil until translucent. Cool
4. Add to the turkey mince with the garlic, Worcestershire sauce, mustard and tomato puree.  Mix with a fork, using a light hand but making sure everything is well blended.
5. Add oatmeal and stir again with a fork.
6. Add one large egg and water/stock; mix
7. Add 1/2 - 1 tsp salt and 1/2-1 tsp pepper
8. Line small baking tray (8x12 in/19x29 cm)with greaseproof paper; stick down corners with a bit of the mince
9. Put a wide strip of mince in the middle and lay the eggs down it.  
10. Pat the rest of the mince on top encompassing the eggs; with a light touch pat into a loaf shape.
11. Cover the top with a good layer of ketchup or passata.
12. Put a container of water below the meatloaf in the oven to keep meat moist.
13. Bake for one and a half hours.  Inner temperature should be 70 degrees c.
14. Rest for 15 minutes; slice and serve.

This is great with mashed swede and green beans.  

Tip:  Serve with tomato sauce on the side

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.

POTAGE OF SWEDE WITH BACON, frugal, vegan option

A LUXURIOUS HEALTHY SOUP FOR THE BUDGET CONSCIOUS

Jewel bright Potage of Swede with bacon with hand-held chilli & corn pancakes

photo:  3/11/16

This amber coloured, intensely savoury soup has always prompted deep murmurs of appreciation on cold nights or when the weather is bone-chilling.  

Inexpensive to make, it's thick and lovely with subtle layers of flavour.  It's perfect for a gathering, served in small cups, or as a substantial lunch with flaky cheese biscuits, cheese bread or croutons. 

There is some chopping involved but much of the prep involves waiting for the vegetables to sweat into a sweet carmellised mass.  Good stock and a blitz with a stick blender guarantees compliments.

This recipe, sourced so long ago that I've forgotten where it came from, is a favourite meal though more often than not, the vegetarian version is produced in the 67 kitchen.  It can also be thinned with stock or water. 

Note: The secret of luxurious soups is sweating the vegetables for at least 20 minutes.  (See below)

Cost: £2.75 (less for veggie versions in Tips below) (10/23)
Serves: 4-6

 Ingred:
2-3 rashers back bacon, fat removed, in 1 cm/ 1/2 inch slices (veggies omit)
1-2 oz/25-50 gm butter or olive oil or mixture of the two
1 med onion, diced 

1 1/4 lb/1/2 k peeled, swede in med dice (ie one largeish)
1 stick peeled, cleaned celery, sliced 
1 medium potato and carrot chopped 

2 pts/1 litre stock or water
1 tbsp chopped fresh parsley or 1 tsp dried
cracked black pepper

Method:

1. Soften onion and bacon in the fat over med-high heat; if you like chunky bits of bacon in the soup, remove and set aside for garnish
2. Add vegetables and coat in the oil  
3. Reduce heat to low, partially cover with a lid and sweat 20 minutes, stirring 3-4 times.  Try not to let the veg catch. 
4. Pour in stock; season with pepper and if not using bacon, salt lightly.  Bring to a boil
5. Simmer a further 15 minutes with lid removed. Take off the heat and check seasoning 
6. Liquidise to a thick puree(67 prefers a stick blender; bowl blenders, fill half full) 
7. Garnish with parsley (opt) and, if you have them, reserved bacon bits
8. Serve with low-cal home-made croutons  or, if you are not cholesterol-challenged, flaky cheese biscuits 

Tips for Vegetarian/vegans:  Without bacon, the soup needs something salty, maybe vegetarian bacon bits, a teaspoon or two of tapenade or rinsed, finely diced olives, or sun-blush tomatoes

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.

RISI e BISI, Easy-peasy, low fat & salt, good fibre

FRUGAL BUT FABULOUS MAIN COURSE SOUP...

Italian Rice & Peas with Chicken Breast (& Oyster Sauce)
 'So comforting, so verstatile...and so money-saving'

updated may 2022

We could all use easy recipes for frugal, substantial soups during the cost-of-living crisis.  

This one - Risi e Bisi (or Italian Rice with Peas) - the Blogger would gladly have for my last meal.  It's simple but delicious -- apparently originally a risotto.  But a wallet-conscious Italian friend served me her version, a thick, comforting, filling and very, very frugal soup.  

It is terrifically easy to prepare -- there's no standing about waiting for ladles of stock to be absorbed - and it's very versatile.

The vegetarian version with a sprinkling of parmesan is the popular basic version but many Italians add pancetta (thick cut bacon). 

Cubes of left-over cooked chicken or meatballs (turkey, beef, pork) can also be added.  

If you're in the mood, parmesan can be replaced with a drizzle of oyster or hoisin sauce, which adds an Oriental twist.

Whichever way you serve it, you will be delighted by its delicious soupy wholesomeness.

You do need good stock, home made  if possible, but if you haven't any to hand, go for good granules rather than a cube.

Cost: £1.75 (without added protein) (2015 prices)
Serves: 4


Ingred:

1 tbsp butter or olive oil
Generous handful chopped shallots or whites of a bunch of spring onions (keep green bits for later) 
300 gm/10 oz long-grain white rice, rinsed until water runs clear
150 gm/5 oz peas, fresh or frozen
1 litre good stock (including a slug of white wine or grape juice, if you like)
p & s to taste
(opt) freshly grated parmesan

Method:

FREEZER MATTERS: A BUDGET AID, USED WISELY

updated dec 23

Food waste is a scourge of modern society...

not just because of the tired but true aphorism about starving children in foreign countries but also because we're so conscious of food costs now. Freezers are thus a god-send, saving time, effort, fuel and money.  But care must be taken.  

If you don't have a freezer remember that anything cooked can stay safely in your fridge for up to 4 (some say 3) days.  For example, if you cook it or open a packet on a Monday, the dish should be consumed on or by Thursday. A good test is the sniff test -- it it smells off before then, bin it!    

If you are lucky enough to have a freezer -- and it would be wonderful if all low income families had one, along with cooking lessons -- then be aware of the safety rules.

1.  Pre-freezing tips

• Preparation:  The product should cool for at least an hour before being refrigerated overnight then frozen.  

• Cooked rice needs careful handling.  Spread in a thin layer on a large tray to allow the rice to cool thoroughly.  Squash any lumps of rice to prevent pockets which breed bacteria.  Leave for an hour before refrigerating overnight.  Freeze flat in single or double portions for easy storage,   

• Storage bags should either zip or press shut or be tied tightly with string, rubber band or a length of rolled up cling film.  The most expensive and larger bags can be re-used.  Budget storage bags include common, all-garden sealable sandwich bags.  The lunch club pronounced Morrison's sealable sandwich bags the best of the supermarkets' -- packets of 50 are regularly on sale.  If the bag has not contained raw meat or fish, or anything with  sauce, it can be washed, dried and re-used.  Clean plastic carrier bags are suitable for large items.

• Storage containers.  Take-away plastic containers from Chinese restaurants and good delis make great containers for stocks and broth.  Plastic storage containers with lockable lids are widely available at reasonable prices in most supermarkets but opt for the ones that don't threaten to break off your fingers when opening them! 67goingon50 recommends the nest of plastic storage boxes sold by Marks & Spencer or microwaveable lidded containers that can be used a few times.

• Labels: 67 can usually remember what's in the freezer but has been caught out.  If freezing lots at different times, special labels and pens are available surprisingly cheaply in newsagents. 

• Singletons and small iceboxes.  Use smaller bags when packing and freeze flat on a tray.  When frozen, remove tray; the packets will store upright, taking up less room.  Bread should be frozen in single or double slices; they will defrost faster 

5.  Defrosting

• Ideally, take the item out of the freezer ­­the night before and put it on the bottom shelf of the fridge on a plate or in a bowl.  It should be completely defrosted by dinnertime the following day.  Some people use the defrost function in a microwave but some have never been able to do so without tummy problems afterwards.

• If you are in a rush to defrost...what restaurants do is fill a thoroughly cleaned sink or container with cold water, drop in the sealed bag and let the cold tap run over it in a slow and steady stream until the item is defrosted. The time will depend on what you are defrosting but could be up to an hour.  For frozen raw fish, some professional kitchens dump the block of frozen fillets into a cleaned sink and turn on the cold water.  The fish usually defrosts in a couple of hours.

• Bread.  One slice of bread should defrost in 20 minutes.  

6.  Cooking after defrosting:

• Reheat at high temperature for at least five minutes to kill bacteria.    
• Liquids or soupy casseroles should be heated to a full rolling boil, then bubble  on medium high heat for 5 minutes.  Add water or stock to maintain volume.  Before serving, check seasoning as freezing can blunt flavour. 
• With lasagna or other items that may dry out on re-heating, steaming at a high heat for at least 5 minutes or the the boil-in-the-bag technique (again at least five minutes) is effective, as long as the bag is strong enough.      

7.  Freeze Once only

     Fresh meat can be frozen once and defrosted.  Once cooked and              cooled, it can be frozen a second time.  Otherwise only freeze once.

8. The following  information is based on the Government's Food Safety/Freezer Safety site and my experience as a chef in professional kitchens .

1.  Freezer temperature: should be  -18C
      Freezers are most effective when full and there are recommendations      that empty spaces be filled with crumpled newspaper.  

2.  Safe freezer times:  

Processed meat  1-2 months

Raw Ground meat 3-4 months 

Raw Chops 4-6 months 

Raw Steaks 6-12 months

Raw Roasts 9 months to a year

Cooked meat 2-6 months

Leftovers: 2 months

(Personally, I try to use up anything in my freezer, apart from stock bones, within a month.)

TIPS:

• more useful information is available in the Daily Mail's Who Knew You Could Freeze.....
• Jan 24: More manufacturers are selling compact freestanding freezers, capacity 30 litres.  67goingon50 has a tiny kitchen with an easily transpsorted under-counter freezer perfect for a singleton/couple.  Check out online white goods outlets.  

Please leave a comment in the box below

DISCLAIMER: The author accepts no liability for the consequences of any actions taken on the basis of the information provided. Any information not sourced to a second party is the copyright of the blogger.

TRIPLE DUTY EGG-FLOWER PEA SOUP, frugal vegetarian, vegan option, low fat/cholesterol/salt

EASY-PEASY VELVETY PEA SOUP


This delicate, light but satisfying soup makes a great first course main course soup. It is super-easy but needs good home-made stock. If you haven't any on hand, go for good soup granules rather than cubes. 


Cost: £1.50
Serves: 4

Ingred:
3 cups/750 ml good stock/broth
2/3 cup frozen peas
1 large egg, lightly beaten
(opt) 1/2 tsp finely grated garlic
(opt) 1/2 tsp finely grated ginger

Method:

1. Bring stock to the boil
2. Add frozen peas
3. Lightly beat egg.  Either add half teaspoons of egg into the mix (which will cook into pretty flowers). or pour the egg in a thin stream into the liquid, stirring so that the egg cooks in thin strands
4. Cook on medium for 3 minutes.  Stir in garlic and ginger if using.  

Tip: 

• Vegans: replace egg with small cubes of silken tofu
• Add sliced mushrooms and a handful of shredded chicken  for a  more substantial whole meal soup

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

SKINNIER MEAT SANDWICHES

HEALTHY MEAT SANDWICHES 

Please See Skinnier Sandwiches on a budget

Striped Turkey Meatloaf Sandwiches

CHICKEN/TURKEY

Shredding or cubing the meat makes it go further; mix with...

• tinned corn and olives
• avocado
• avocado and bacon (grilled on a rack and cooled on kitchen paper)
• raw, thinly sliced mushroom, tinned corn and avocado
• artichoke heart, sun blush tomato and olives (M&S)

Bind with yoghurt-mayo dressing (Skinny sandwiches). Season with plenty of pepper & a little salt.  Add herbs if you have them: finely chopped parsley or finely chopped tarragon.  

See also Hoisin Chicken Baguette
                          

BEEF

This meat is not a low-cost filling unless your family rear cattle.  

Beef & Sweet Pickle
    This filling was created when the only meat in the fridge was slightly dry roast beef.  The businessmen were ecstatic!

1. Finely dice roast beef.
2. Finely chop sweet pickle
3. Mix with enough balsamic yoghurt-mayo to bind but not saturate
4. Butter one of two slices of brown bread; cover with soft English lettuce
5. Pile on the beef-pickle mix
6. Cover with second slice

Roast Beef & Carmelised Onion Baguette

1. Carmelise finely sliced onions -  cook in a little olive oil over moderate-to-low heat until pale brown and melting, at least 30 mins 
2. Split baguette without cutting into two; spread generously with horseradish yoghurt-mayo
3. Layer on sliced tomatoes sprayed lightly with olive oil & lightly salted
4. Add a generous layer of thinly sliced pink roast beef
5. Top with carmelised onions 

BACON/HAM

Ham & Celeriac Salad

BACON SANDWICH A LA CEASAR 
...is not healthy but was one of the most popular meat fillings on the Gourmet Sandwich Platter for senior execs at a major City institution.

1. For every sandwich, grill two rashers good quality thick-cut back bacon until cooked through Or bake in an oven, on a rack in a tray, at 350F/180c 20 mins. Allow bacon to cool.
2. Take two slices of soft white bread, pref from an artisan baker; butter both sides lightly
3. Cover one slice with rinsed and dried crispy lettuce (Iceberg is good)
4. Add a generous portion of Caesar dressing, in the well of the lettuce to prevent it slopping over onto the bread and making it soggy 
5. Cover the lettuce and dressing with the rashers
6. Cover with a second layer of dried lettuce
7. Top with second slice of bread

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.

SKINNIER SANDWICHES ON A BUDGET

Sandwiches are the perfect 'lazy' meal... 

see also How to make Healthier Sandwiches

Freezable Make-Ahead Fancy Sandwiches

Sandwiches are the perfect means of using up leftovers but anyone worried about calories knows they can be Trouble.  Big Trouble.  

First, there's potential for fat - butter, mayo or our favourite filling, cheese - and excess carbs.  You can get around the fat issue by using minimal butter, no mayo and less cheese but you can't do without bread.  

One ingenious solution was provided by a Royal Opera House star.  During intermissions he needed to keep up his energy with sandwiches but he wanted skinny, tasty ones.  He insisted on artisan bread so the loaf was frozen, sliced ultra thin with a meat slicer and defrosted.  It was left unbuttered but poached organic chicken was thinly sliced and dabbed with a smear of mayo.  It was a clever low-fat/carb solution.  

No dieter wants a world without sandwiches but reserved for blow-out or indulgence days, and carefully portioned, the humble (or not) sandwich can be  a delicious treat.    
  
67 developed meat, fish and vegetarian fillings which have less fat and more goodness but are as un-boring, delicious and satisfying as they could possibly be.  

Stock Photo (courtesy of Waitrose)

But first...  

WHAT TO USE INSTEAD OF BUTTER & MAYONNAISE

1.  Yoghurt-mayonnaise

A yoghurt-mayonnaise blend offers the taste of mayonnaise but not its fat content.  Yoghurt-mayo has two parts mayo to 3 parts thick unsweetened yoghurt (ordinary cheap-as-chips plain yoghurt will make the bread soggy unless it is strained through a clean j-cloth or muslin for at least 3 hours.)  This mix gives the best of both worlds and frankly tastes better than plain mayonnaise, even the best-loved brand!

Yoghurt-Mayo Variations

Add a tablespoon or more to taste of: 

• grated garlic OR
• horseradish, grated or sauce OR
• balsamic vinegar OR
• cranberry sauce

2.  Avocado 

Ripe avocados are so creamy and rich, they can replace butter. Mash them coarsely, add lemon juice, salt & pepper and a little thick 0-fat plain yoghurt.  Or simply cover the bread with drained, thin slices of avocado sprinkled with lemon juice and pepper.  (Warning: too many avocados can cause weight gain so are best eaten on a vegetarian day.)  

3. Better Butter

The Blogger learned to make this many years ago in America, loved it and then completely forgot about it!  Better Butter is a blend of whipped soft butter and extra virgin olive oil.  It's ultra-smooth and creamy, a little sensuous even, but with fewer calories and more healthy fats than butter.  The recommended split is 50-50 but 67 prefers 2/3 butter to 1/3 extra virgin olive oil.  Start with unsalted butter; salt to taste later.  Store in the fridge door and it won't go hard.


BUDGET SANDWICHES

Make expensive protein go further by adding salad or fruit. Leftovers make great fillers.  If you've used whole chicken for stock, don't discard the meat  -- keep it for sandwiches.  


HEALTHIER SANDWICHES: 

• butter only one slice of bread
• cover the other slice of bread with lettuce which has been thoroughly dried to stop dressings or tomatoes soaking the bread 
• don't use butter at all
• avoid protein-heavy sandwiches unless you are blowing the budget; even then add salad or fruit to provide fibre, vitamins and minerals 
• try yeast-free breads like soda bread for a healthier gut
• try bread or rolls enriched with 5-grains, olives or sweet potato 
• use white bread only when you can't resist it and if budget allows, sourdough
• slice high fat fillings like cheese thinly
• crusts add fibre, which aids digestion

PORTABLE SANDWICHES

     Put filling in small sealable plastic bags and then into an air-tight container; add sliced bread/rolls, with or without butter.  Hard plastic containers are easier to transport.  

 Fillings: meat, fish and vegetarian


SPECIALTY SANDWICHES
Freezable Make-Ahead Fancy Sandwiches 

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.  Any information not attributed to a second party is the copyright of the author.