SMOKED MACKEREL, EGG & NEW POTATO SALAD, Easy-Peasy, Mimimum Cooking, Portable

Satisfy the appetite and the eyes with this cool, cool salad... 

updated June 2021; first posted  2015

(Boneless) Smoked Mackerel, Egg & New Potato Salad
with lemon & pepper yoghurt mayonnaise dressing

This delicious combination of sweetly savoury smoked fish, waxy new potatoes and brightly yolked hard-boiled eggs is low in fat but high in satisfaction. 

The Lunch Club thought the combination of ingredients unusual but wonderful. And the smoked mackerel made a change from the usual expensive fresh white fish or salmon for their twice-a-week fish meals.  

The dish requires little cooking, can be prepared the night before and assembled on the day. 

Being very conscious of salt levels, 67goingon50 prefers the loose mackerel fillets available at fishmongers.  Another good choice is M&S smoked mackerel, often on sale for 3 pkts for £7. Other food experts rate Sainsbury's smoked mackerel highly, and Waitrose fillets are good value. 

New potatoes are wonderful right now but can be replaced with ordinary potatoes.  

Serves: 4-6
Cost: about £4.50 (for the frugal, decrease the amount of fish, use ordinary potatoes and add an extra egg or two)

Ingred:

150-300 gm(1-2 pkts) smoked mackerel fillets
500-750 gms new potatoes, in thick slices
3-4 eggs
lettuce
Chives, green onions, parsley (opt)
1/2 tsp coarsely ground black pepper

200 ml yoghurt mayo with lemon

Variation: 

Smoked Mackerel Potato Salad 

with Egg & leftover Dill & Mustard Green Beans

Method:

1. Put eggs in a small pan; add enough water to cover.  Bring to the boil.  Turn off heat; cover and leave for 8-10 mins.   (8 minutes will give a brighter but softer yolk.)  Drain and run cold water over until eggs are cool.  Refrigerate.
2. In a larger pan, cook potatoes in boiling water until just done.  (Probably 7-10 mins)  A sharp knife will slide through with some resistance. Try not to overcook. Drain, cool and refrigerate.
3. Remove skin and any bones from mackerel.  Refrigerate.
4. When ready to assemble, line a platter with lettuce leaves.
5. Roll the unpeeled eggs on a hard surface to loosen the shell; keep bowl of  water nearby to wash off bits of shell that stick; cut egg into quarters or rounds. 
6. Separate mackerel into large flakes. 
7. Leaving a wide border of lettuce, cover with 1/3 potatoes . 
8. Sprinkle over 1/3 of fish, then 1/3 egg slices.
9. Repeat, creating a pretty mound, until fish, potato and egg are used up.
10. Sprinkle with finely chopped herbs/spring onions, if using. 
11. Serve yoghurt mayo with lemon in a separate bowl.
12. Serve with sliced or baby tomatoes, lightly sprayed with olive oil and lightly salted.

Tips: 

• Variation: add blanched green beans or leftover Dill & Mustard Green Beans
• Hard-boiled eggs cooked using the above method avoids the sulphurous ring around yolks.   

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

GREEN BEAN, MUSHROOM AND NUT SALAD SALAD, Low-cal

CRISP SUMMERY TEXTURES IN PREPARE-AHEAD SALAD

This combination of crisp green beans, earthy mushrooms and crunchy nuts (adapted from Martha Rose Shulman) is great for hot summer days.  Prepare in the cool of evening the night before, store each ingredient in separate containers and assemble before serving.  

The salad contains a winning combination of crisp, soft and crunchy.  Dress it with creamy yoghurt-mayo or a tangy vinaigrette.  

Unsalted almonds are the peferred nut, especially if there are blood pressure issues but unsalted roasted cashews (see tips) or salted peanuts with most of the oil and salt removed with a paper towel are good substitutes.

Serves: 6-8 but easily halved
Cost: £2.00

Ingred:
   500 gms green beans, top & tailed 
   250 gms chestnut or other mushrooms in 1/2 cm/1/4 in slices
   1/4 - 1/2 tea mug whole almonds, chopped into slivers
   1-2 tbsp chopped fresh parsley or 1-2 tsp dried
   180 ml vinaigrette (see below) or yoghurt-mayonnaise

Method:

1. Bring a large pan of water to the boil; drop in green beans; leave for 3 minutes. Beans should be crisp but yielding.
2. Remove from water and drop into ice (or very cold) water. Drain & refrigerate.
3. Let beans and mushrooms rest out of the fridge for half an hour before serving.
4. Toss beans, mushrooms, almonds and parsley together and add dressing.  

Vinaigrette:

Shake vigorously in a jar with tight fitting lid:

    125 gm good olive oil

      45 gm white wine or balsamic vinegar

      1-2 tsp Dijon or wholegrain mustard

      1/4-1/2 tsp salt & 1/2 tsp pepper

Taste.  Adjust seasoning if necessary.  A tsp of honey, maple syrup or sugar can be added.  

Tips:

• Add a handful of sprouted grains to increase health quotient
• Raw nuts can be roasted at 180c/350f/gas4 for 5mins (they burn easily) and stored in an air-tight jar

Please leave a Comment in the box below

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

EXOTIC SKINNIER ETON MESS

SUMMER INDULGENCE THAT'S A JACK-OF-ALL-TRADES

This recipe isn't really a recipe at all.  It's a combination of dessert ingredients that suits your mood, what's in your fridge or what's best value at your supermarket. 

The essentials are yoghurt (strained 0-fat or Greek low-fat), vanilla, soft fruit and something crunchy.  Cream is optional but 67goingon50 prefers some cream -- up to equal the amount of yoghurt -- because it is, after all, a dessert and an indulgence. 
For those with cholesterol or weight worries, go for the 100% yoghurt option, or a 25% cream to 75% yoghurt mix.  

This particular recipe has a 50-50 yoghurt-cream mix, raspberries and crunchy oatmeal toasted with a little sugar. You could easily use the strawberries and crushed macaroons of a conventional Eton Mess or go off-piste with blueberries, crushed gingernuts and a little fresh grated ginger. There is so much wonderful soft fruit around now, ring the changes.  

Feeds: 4-6
Cost: £2-3, dep. on how much fruit you use

Ingred:

85 gm Ultra Granola
2-3 tbsp soft brown sugar (opt)

200 ml strained Zero-fat or Greek low-fat yoghurt
Up to 200 ml single, whipping or double cream
1 tsp vanilla extract Or seeds of 1/2 vanilla pod
100-200 gm fresh raspberries

Method

1. Toast Granola in a wide frying pan over medium heat until it turns golden brown, watching closely.  Add sugar and continue cooking, stirring, until the sugar melts into the oatmeal and starts to smell divine.  Tip onto a plate. Cool.
2. Whisk together yoghurt and cream (the cream can be whipped to a soft-peak stage if there's time and energy). Stir in vanilla.
3. Layer yoghurt-cream, toasted granola and berries in glasses ending with a layer of yoghurt cream and a raspberry.
4. Refrigerate until ready to serve. 

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

SOUTHERN SPICED UNFRIED CHICKEN, Low-fat

Just like you-know-who's but much better for you 

The taste, crunch and juiciness of a high street brand but better
and much much healthier. 'Sensational!' Tasters

These succulent crispy pieces of chicken are a delightful surprise -- they're low-fat, low-calorie and beautifully spiced.  They're perfect for picnics but are also great hot.

And, in frugal times, they turn economy chicken into something very tasty and special.

The energetic 60's+ couple who were guinea pigs pronounced the chicken 'sensational' and they also loved the Waldorf Salad with it.  

The recipe includes several spices and was inspired by a popular High Street brand.  Adults will love it but children, possibly not. The recipe includes alternate spicing for (a) those who haven't had a chance to build up their spice cupboard and (b) for children or those wanting a mellower take. 

Prep takes place the night before needed but if you're working with boneless thighs, 4 hours in the marinade works better than overnight.

Cost: £4.50'ish, less for cheaper chicken portions
Feeds: 6-8 (half recipe works well for small households)

Ingred:

1 whole chicken, backbone removed (and kept for stock), in 8 pieces (breasts halved, legs divided into drumstick and thighs) OR about a kilo of packaged breasts (halved), thighs, drumsticks and/or wings

200 ml low-fat yoghurt (straining is not required for this recipe)

SPICES
  2 tsp celery salt
  1/2-1 tsp salt
  2 tsp pepper
  2 tsp paprika
  1 tsp cayenne pepper
  1/2 tsp thyme
  2 tsp oregano
  2 tsp cumin
  1 tsp coriander 

OR 2-3 tablespoons Cajun seasoning

OR for children, 2 tsp dried tarragon, 2/3 tsp rosemary, 4 tbsp chopped fresh parsley (best) or 4 tsp dried

125 gm panko (the best you can afford) or homemade breadcrumbs (blitz stale bread in a blender)

Method:

1. The night before, thoroughly mix spices & yoghurt. Pour the yoghurt into a large, strong bag.  
2. Remove chicken skin. Add chicken to yoghurt, rub to coat all pieces.  Refrigerate overnight.
3. About an hour before cooking, bring chicken to room temperature.  Drain off most but not all the yoghurt
4. Preheat oven to 200c, 400f, gas 6
5. If panko is lumpy, place in a plastic bag and bash with a rolling pin.  Line a baking tray with greaseproof paper; settle a baking rack in it
6. Roll each piece of chicken in panko/breadcrumbs to generously coat, patting it on gently if necessary.  If you have plenty of crumbs, a second coating will increase crispiness.  Place on the rack.  Spray lightly with olive oil, especially on the undersides and edges.
7. Bake 35-45 min.  If the chicken browns too quickly, cover with greaseproof paper or foil.
8. Eat hot or at room temperature. 

Tip:

• supermarkets are offering great bargains with chicken; try to get the best you can afford
• If cholesterol is not a problem, pour a light coating of oil into the baking pan and lay the chicken directly in it; this ensures a very crispy bottom.

 

For more heath-giving Chicken recipes, go to NavBar/RecipesI/chicken

Please make a comment in the box below

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

WALDORF SALAD, Vegetarian

A DELICIOUS COOLING SALAD

When I served this delicious Waldorf Salad to the Lunch Club they were blown away by the distinctive combination of apples and celery, its simple preparation and its low-cost.   

It was created in the late 1800's by a chef at the Waldorf Hotel, a famous chi-chi hotel in New York and, along with many other signature dishes he created, is still popular today.  With good reason.    

Waldorf Salad is made with apples, celery, walnuts - good healthy ingredients.  Lower-fat yoghurt-mayo (recipe below) is used instead of mayonnaise to bind it together, adding a tangy edge .     

It is the perfect accompaniment to Southern Unfried Chicken.    

Serves: 4
Cost:  £2 (Note: supermarket apples are often found at £1 a bag and pints of zero-fat yoghurt, strained for this recipe, for well under £)  

Ingred:

3-4 crisp, tart eating apples eg Granny Smith/Braeburns
6-8 sticks washed, peeled celery (equal to the amount of apples)
1-2 handfuls coarsely chopped walnuts

about 100 gm Greek or strained fat-free yoghurt 
2-4 tbsp (to taste) mayonnaise


Method:

1. Mix yoghurt and mayonnaise in a bowl large enough to take all the apples and celery. 
2. Quarter the apples, remove the cores and chop into bite size pieces.  Drop into the yoghurt-mayo, stirring to coat.  (More dressing may be needed depending on the amount of apples.)  
3. Chop the celery sticks into similar sized pieces.  Add to the bowl.  Add walnuts, saving a few as garnish. 
4. Refrigerate until needed.

Tip: 

• Add turkey or cheese to make a healthy low-cal main course
• If you liked this you will probably also like Autumn Salad

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

RASPBERRY STREUSEL CAKE

AN INDULGENCE FOR A PICNIC OR COFFEE

North Americans have a treat called Coffee Cake which doesn't contain coffee but is served at "Coffee Mornings", at around 10 after the kids are dropped off at school.  It's a plain cake, topped with a crumbly, heady topping of butter, sugar and cinnamon.  67goingon70 has seen grown men salivating as the wonderful smell of it wafts across a room.     

This recipe, the basis of which comes from French chef Robert Carrier, has been developed for picnics.  It's richer and less spongy than the usual coffee cake but fits perfectly into 23cm/ 9in square foil baking trays, making it easily transportable.  

It uses raspberries (so fabulously perfect now) but blueberries, peach wedges and apple slices also work well. 67goingon70 no longer bothers with the butter in the topping as it tastes just as wonderful without and cuts the calorie count. 

Serves: 8-12
Cost: £2

Ingred:

Sponge
110 gm/4oz soft butter (leave out overnight or microwave for 20 sec)
85 gm/3 oz sugar
2 eggs (at room temperature)
175 gm/6 oz plain flour
1 1/2 tsp baking powder
pinch salt
2-3 tbsp milk

Topping
85 gm/3 oz soft brown sugar
1 1/2 tbsp ground cinnamon
1 oz unsalted butter (opt)
100-200 gms fresh raspberries

Method:

1. Preheat oven to 180c, 160 fan, 350f, gas 4
2. Line baking tin with greaseproof paper
3. In a large bowl, beat butter and sugar together until pale and fluffy (3-4 mins??)
4. Add eggs one at a time, beating until incorporated.
5. Sift dry ingredients into a bowl
6. Add dry ingred a little at a time to batter, being careful not to overbeat from this stage.  
7. Check texture.  The mix will be fairly thick but spreadable.  If not, add a tablespoon or so of milk
8. Scrape into the tin, evening out with a spatula 
9. Mix cinnamon and sugar together and sprinkle over the top. If using butter, drop tiny pieces over the topping.
10. Scatter raspberries over the top, pressing down lightly until fruit is just peeking out of the batter.
11. Bake for 50-55 mins or until a toothpick comes out clean.  .
12. Cool in tin for ten min, then lift out (using the edges of the greaseproof paper), and onto a cooling rack.
13. When cool, peel off greaseproof paper and return to tin.

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

BEST VEGETARIAN BURGERS

A MEATLESS BURGER TO SATISFY THE WHOLE FAMILY

These health-giving burgers are really really tasty, satisfyingly spicy and have a wonderful texture.  They were very popular amongst discerning staff at a French bank.  They're made from chickpeas and broadbeans and were inspired by the Middle Eastern falafal.  

Cost: £2.00; more if you buy fresh herbs
Serves 6-8

Ingred:

200 gm broad beans (defrosted, skins left on is fine)
200 g drained or reconstituted 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 0-fat strained yoghurt 
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-sugar onion relish

Method:

1. Process first 8 ingred into a coarse paste, using a stick or bowl blender or your hands
2. Add yoghurt, tahihi, lemon juice and 40 gm/1.2 oz) chickpea flour. Mix well with your hands, the paddle of a tabletop mixer, or an electric beater on slow speed.
3. 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 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) (OR if you have no issues with fat, fry both sides till crisp)
8. Toast the inside of the buns; on one side, layer a dry piece of lettuce, dollop on relish, add cucumber & tomato.  Insert burger crispside 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 or shallow fry until golden brown. Serve in pittas with finely shredded cabbage, finely sliced chilli and a tahini, garlic and mint yoghurt sauce.

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

FISH BURGERS

A CHANGE OF THEME FOR BURGERS

 first published June  2015

Frozen fish (up to half the cost of fresh) is used for these deliciously savoury low-calorie burgers but any white fillets will do.  The burgers make up one of the two fish meals per week recommended by nutritionists.   

The recipe gives even frugal frozen coley great flavour and texture but cod & haddock also work well.    

Whatever fish is used, if it's frozen, take it out of the freezer the night before and defrost it on a dish in the bottom of the fridge. (Freezer Matters)

Paysan Rustica rolls from Waitrose go well with fish burgers but ordinary buns are fine. Wholemeal buns go well with fish, adding fibre for good health.  Stuffing the buns with lettuce, cucumber and tomato adds vitamins and minerals as well as colour.  

The recipe was adapted from Nathan Outlaw.

Cost: around £2.00
Serves 2, but easily multiplied

Ingred:

2 defrosted fillets of white fish (300gm/10oz), patted dry with kitchen paper
3 spring onions, with tops and tatty green bits removed
1/4 tsp dried dill
1/8 tsp dried thyme
scant teaspoon of Dijon mustard
1 med clove garlic, grated or very finely minced
1/2 beaten egg
2 tablespoons chick pea (besan) flour OR fine breadcrumbs
1 tbsp fresh basil, finely shredded (1/2 tsp dried)

Method
1.  Shred fish into medium-to-small shards and place in bowl
2.  Finely chop white and greens of spring onions; add to fish.
3.  Add dill, thyme, mustard, garlic and egg; mix well.
4.  Add chick pea flour or fine breadcrumbs,1/4-1/2 tsp salt and lots of black pepper. Mix thoroughly.
5.  Cover and refrigerate 2 hours.
6.  When ready to cook, add basil to the fish and mix well.
7.  Shape into two patties the size of your buns.
8.  Preheat oven to 200c, 180 fan/ gas 6
9   Heat a scant tablespoon of oil in a frying pan and cook one side of the burger  over med-high until golden (maybe 5 mins).
10.  Place the burger cooked side down on a baking tray lined with greaseproof paper.  
11.  Spray top with olive oil.  Bake 10 minutes; don't overbake. (Test by cutting to the centre & checking the middle is cooked)
12.  Meanwhile, toast inside of buns.  Cover bottom with thin layer of mayo then dry lettuce, tomato and cucumber. 
13.  When burgers are done, place the burger fried/crispy side up on the salad.  Add a generous splodge of home-made low-sugar ketchup.   
14.  Serve with Mango and Chilli Coleslaw (this post).


Tips: 

•  To keep burgers warm, wrap in foil/greaseproof paper and leave in bottom of warm oven 
•  Burger buns can be as low as 50 p a pack of 6; freeze for future use.  

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

MANGO & CHILLI COLESLAW, low-fat, low-salt, Vegetarian with vegan option; prep ahead

first posted 2015; updated May 2023

NOT JUST ANY OLD COLESLAW


This  combination of fruit and chilli in a creamily dressed slaw is to die for and my lunch group were amazed at the combination.

The mango and fresh chilli combination was a knock-out winner with several people immediately asking for the recipe.

When mangoes are back in season, they can be expensive; venture out to a local Middle Eastern grocer or independent greengrocer for the best ones. 

If mangoes are out of budget, peaches and nectarines are a good substitute but it can be difficult to find ripe ones. Grilling or poaching the fruit can solve the ripeness problem; otherwise use tinned fruit in juice, not sugar syrup.  

If preparing this in advance, wrap each element in separate containers and assemble just before serving.


Serves 4-6
Cost: depending on choice of fruit, men min £3.00'ish (5/23)

Ingred:

500g shredded cabbage

250g carrot, peeled with a peeler

1-2 chillis finely diced (to taste ) OR 1-2 teaspoons chilli flakes OR scant 1/8 tsp chilli crisp (it's extremely hot but in small doses adds an appealling undertone of heat)

1/2 fresh mango, coarsely cubed or 1/2 tin mango, drained 

1 lime, zest & juice

A small mug yoghurt-mayo dressing 

extra chopped chilli or flakes (opt)

Method

FROZEN BANANA POPS

composed 16/6



BETTER THAN ICE CREAM, No-diary, no-added-sugar


Bananas are good for you!  They're a great source of energy, satisfy sweet cravings and regulate blood sugar. They contain a bundle of good, health-promoting ingredients: 

• potassium, which the FDA acknowledges can lower blood pressure
• tryptophan which promotes relaxation
• magnesium which calms the nervous system. 

In the heat of summer, what better way to eat bananas than frozen, dipped in chocolate and rolled in nuts?  

The bananas require careful handling at all stages.


Cost: Not much
Feeds: as many as you like

Ingredients:
Bananas, firm but not green
70% chocolate
Finely chopped nuts or/and sprinkles

Strong cocktail sticks or bamboo skewers (available in most supermarkets.)


Method:

1.  Cut bananas into chunks about 3 inches/8 am long
2.  Carefully insert skewers into the middle of the chunk
3.  Carefully place on a tray and freeze. 
4. When frozen, remove tray and place  bananas in a flat plastic container with greaseproof paper or foil between layers.  Cover with and air-tight lid and return to freezer  
5. When ready to serve, melt chocolate in a bowl over simmering water (bowl should not touch the water).  The amount depends on how many banana pops you're serving. 
6. Spread nuts/sprinkles on a tray
7. Line a second tray with greaseproof paper 
8. When chocolate is melted, add a bit of milk or single cream
9. Take bananas out of container, dip into chocolate (it doesn't matter if they're not completely coated) and quickly roll in nuts or sprinkles.  Place on clean tray.
10. Serve.  

Tip: Freeze any broken banana bits and serve in a bowl with pouring chocolate and nuts on the side  

Note: It is said that a former Prime Minister substituted bananas and Frozen Banana Pops for his 5-a-day chocolate bar habit, lost weight and generally mellowed.  A bit.  

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.

TUNA-FRIED RICE (ORIGINAL), Frugal, Healthy, Child-Friendly

ALL-TIME FAVORITE QUICK CHEAP MEAL, Child-Friendly

Fried rice is for busy cooks wanting a nutritious, quick meal.

But unless you watch the proportions of rice to protein and to veg, you can end up with a starchy mess.

In a classical fried rice dish, the amount of rice is matched with at least half the amount of protein and veg.  Every mouthful should have something interesting in it.  If you go easy on the ginger/garlic mix, your kids will love it!

Oyster sauce is now readily available in most supermarkets and in Chinatowns. A small bottle is less than £2 and keeps well in the cupboard.  It does contain sugar and should be used sparingly.

Cost: min £2.50
Serves: 4

Ingred:
2 large mugs yesterday's cooked rice (brown is healthier)
1 tbsp grated ginger and 1 tbsp minced garlic combined (opt)
oyster sauce to taste, maybe 2-3 tablespoons
1 tin tuna, drained & forked into small clumps & flakes
1/4 c peeled, diced celery
1/4 c frozen peas
1/4 cup sliced mushrooms
1 egg per person
s&p to taste

Method

1. If the rice is clumpy, rub in a plastic bag until the grains separate.
2. Heat a heavy bottomed pan till smoking; add 1/2 tbsp groundnut/peanut oil
3. Add celery; stir fry 1 minute
4. Add mushrooms; stir fry 1 minute
5. Add frozen peas; stir.
6. Add rice and ginger/garlic.  Mix well.
8. Add tuna and oyster sauce, stirring gently.
9. Lower heat to medium.  Cover and leave 4-5 minutes to heat through.  If you want a crispy bottom, raise the heat slightly and don't stir.
10. Fry/poach eggs until whites are firm and yolk runny.
13. Serve each portion of rice with an egg on top.  Run a knife through the yolk -- it acts as a sauce.
14. Serve with extra oyster sauce as needed but use sparingly.

Tips:

• Apart from the celery and peas, you can add or replace the veg. Last night's leftover veg can also be added at the last minute.
• For those worried about carbs, use a 1-1 ratio,i.e. one cup of rice to one of protein and veg. 
• For the cholesterol phobic, don't use the egg yolk.  
• Replace tuna with any other protein.  

More tuna on NavBar: Recipes 1...

Please leave a Comment in the box below

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

UNFRIED POTATO WEDGES

LOW-FAT POTATO WEDGES/SWEET POTATO FRIES

Everyone loves fries but worries about the fat in them.  Here is a great substitute - Unfried (Oven Crisped) Potato Wedges. Crusty and brown, they are low in fat but pack a flavour punch. 
Make them even healthier using sweet potatoes.

They can be made with any large potato but I have also made them sucessfully with halved new potatoes.  This recipe will not be hard on the budget.

Cost: £1
Serves: 2-4

Ingred:
2 large potatoes
1 tbsp olive oil
1/4-1/2 tsp salt
1/2 tsp pepper
1/2 tsp Cajun seasoning


Method

1.  Preheat oven to Preheat oven to 400f/200c/180 fan/gas 6. (This is the same temperature used for Unfried Fish so they cook together.)
2.  Scrub but don't peel potatoes.  Cut each potato lengthwise in half then each half into three similar sized wedges.
3.  In a large bowl, sprinkle over olive oil, salt and pepper. Mix with your hands.  Spread out on a tray.
4.  Cook for 30-35 minutes, turning once.  
5.  Mix garlic and chives, if using.
6.  Tip cooked wedges into a bowl; add Cajun seasoning and toss to mix. 7.  Sprinkle over garlic mix if using.



Tip: Instead of Cajun seasoning try a mix of 1/2 tsp finely chopped garlic and 1/2 tsp finely chopped chives.  This combination was very popular in a upmarket hotel  frequented by foreign journalists.   

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

HEALTHY BUT HUMUNGOUSLY TASTY TURKEY CHILLI, Low-fat, Low-salt

 A WINNING LOW-CALORIE, LOW-SALT CHILLI

(photo to come)

This recipe is a real winner, producing a vat of intensely savoury chilli which scores high on the healthy meter.  It uses turkey not beef to reduce cholesterol and fat, and tinned tomatoes not salt-laden tomato paste to reduce salt.  And all without loss of flavour.

The result is stunning.  it was the first thing cooked for the Luncheon Club and everyone was taken aback - in a good way! - not just by the taste but also by it's heart and weight friendly qualities.  And by the low cost.  

The recipe was adapted from one of the first modern gourmet chefs, Robert Carrier, from the 1960's. 67goingon50's copy of his cookbook - sadly out of print - is so battered I can't find the publication name or date.  The chilli has been made dozens of times over the years with great success.

Cost: under £10 with carb, salad and some garnishes
Serves: 6-8

Ingred:
500 g minced turkey
scant tablespoon olive oil in a spray bottle (Boots, cosmetics)
2 large onions, finely chopped
2 garlic cloves, minced or grated
2 x 250 g passata and 1 tin plum tomatoes, OR 3 tins plum tomatoes, two of them pureed
4 tablespoons mild chilli powder OR 3 tbsp mild chili powder and one of M&S Roasted Mexican Spices)
1 dried Chipotle chilli, reconstituted in 2-3 tbsp water (opt).
1 tablespoon flour
2 bay leaves, crumbled
1/4 tsp powdered cumin
1/2 tsp oregano
1 tsp oregano
2 tins kidney beans, rinsed and drained
up to a tablespoon of sugar
s&p
chopped parsley for garnish.

Method:

1. Spray olive oil in a large, flameproof casserole.  Add turkey and onions, stirring frequently until meat is crumbly and browned.  (Use a potato masher to break up lumps.)
2. Add 2 packets passata/tins pureed tomatoes (rinsing out containers and saving the juice)and the garlic; bring to the boil and simmer for 5 minutes
3. Blend chilli powder, flour, bay leaves, cumin, oregano and paprika and chipotle pepper and juices if using.  If not using chipotle pepper, add a few tbsp of meat juices and the tomato juices from the tins/containers to make a smooth paste. Stir into the casserole; the mix will be sloppy.
4. Add rinsed, drained kidney beans; Add the rest of the juice from the tinned tomatoes or passata.  Cook over a low heat or in a 180c oven for 1 1/2 hours or until thick and rich.    
5. Add the  final tin of tomatoes, cutting with a knife or scissors so that there are lumps of tomato within the sauce.  Check seasoning but salt sparingly.  Add up to one tablespoon sugar to moderate acidity of tomatoes.  
6. Serve very hot, sprinkled with parsley, on rice, noodles or mashed potatoes.  A separate dish of finely diced chillis goes down well.

Tips:

1. If you like this, you'll also like Southern Unfried Chicken, spicy tantalizingly crispy chicken -- baked, not fried. 
2. If you have no health issues, squeeze in up to 2 tbsp tomato paste to taste 
3. If your kids find this too hot, swirl in some yoghurt. 
4. If your man finds this too mild, add finely chopped chillis to his portion.
5. For a party, serve with separate bowls of grated cheese, finely chopped red onion, avocado mashed with lemon juice and dried chilli, and tortilla chips

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.

SPICY LOW-SUGAR KETCHUP, No Preservative, make ahead

NICE AS BRANDS ONLY HEALTHIER. No-preservatives

(written June 2015)

                                  

With all the publicity recently about sugar and children's obesity, 67goingon50's efforts to develop a low-or-no-sugar ketchup hotted up. What was needed was something without sugar substitutes which can be frozen. This recipe, adapted from well-known fish chef Nathan Outlaw, has just a tablespoon and a half of sugar and is very good, indeed -- spicy with a great texture. Treat it right and it will end up not unlike our usual favorite tomato sauce!

Not exactly easy-peasy but with a few uncomplicated steps, this one rewards the effort.

Cost:  minimum £1

Makes:   about 4 ounces/120 grams (but easily doubled)

Ingred:

• ½ med red onion, chopped small (red are sweeter than white)
• 390 gm tomatoes (a supermarket pkt.) washed & coarsely chopped
• 1 clove garlic, grated or minced
• 1/4 tsp cracked black pepper, as fresh as possible
• 1/2 tsp dried thyme
• 1/4 tsp cinnamon
• 1/8 tsp cumin
• 1/8 tsp allspice
• 1/2 lge bay leaf
• 1 - 2 1/2 tbsp brown sugar, to taste
• 1/4-1/2 tsp salt
• 1/4 tsp cracked black pepper
• 3 tbsp red wine vinegar (malt is ok) or red grape juice

Method:

1. Spray a medium saucepan generously with olive oil 
2. Add onion; cook for 10-15 min. over med heat, stirring occasionally until soft and translucent
3. Stir in tomatoes, pepper, garlic, thyme, cinnamon,  cumin, allspice, sugar, salt & pepper and bay leaf.
4. Reduce heat to med-low; cook until tomatoes break down and liquid is being released (about 15 mins)
5. Continue cooking until tomato liquid has gone and tomatoes start to catch (5-10 mins).  
6. Add vinegar/grape juice, turn up heat and boil for 5 minutes, stirring vigorously
7. Take off heat.  Remove bay leaf.  
8. Blend until smooth.  
9. Place a sieve (the kind used to sift flour) over a bowl so it rests on the bowl's edges. Push the sauce through it with a ladle or spatula, making sure you get all the sauce on the underside of the sieve. (Tomato skins and other bits will be left in the bottom.)  
10. (If you want to skip step 9, the tomatoes will be ok'ish but the flavour and appearance is really enhanced by the sieving.)
11. Freeze in family sized portions in sandwich bags; freeze flat so they take up less room
12. The ketchup will keep in the fridge for four days or in the freezer for a month.

Copyright: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.

UNFRIED FISH (AND CHIPS)

CRUNCHY FISH WITHOUT THE CALORIES OF FRIED

Being on a low-cholesterol diet, one of the things I sometimes crave is fried food. On a Blow-Out day, maybe once a year, I indulge in fish and chips.  And there is a lovely little place near Hampstead Heath, opposite the Overground, which does irresistible hot wings at 2 for £1.  
   
I think what one misses is the crispness and crunchiness of fried food. 

Unfried Fish is a more-ish low-fat alternative, though paler than deep-fried.  The addition of Baked Potato Wedges (also low-fat), Spicy Low-Sugar Ketchup, peas and a simple salad makes this recipe a satisfying meal.  

I used defrosted frozen pollock fillets but any white fish will do.

Cost: £1.80
Feeds: 2 but easily multiplied

Ingredients:
2 frozen pollock fillets, defrosted the night before or 2 fillets of fresh white fish (total weight about of 6 oz/170g)
1/2 c plus 2 tbsp yoghurt-mayo 
2 dashes tobasco
1/2 tbsp Dijon mustard
4 spring onions, whites only, finely chopped
1 small garlic clove, grated or minced
1/8 - 1/4 tsp salt
1/4 tsp pepper
10oz/300 gm panko crumbs (the best poss but own-brand is fine)
olive oil


Method:
1.  Preheat oven to 400f/200c/180 fan/gas 6.  Cut a piece of greaseproof paper to fit your baking tray; set aside. Put the cooking tray in the oven while it is pre-heating.
2.  Dry fish thoroughly with kitchen paper.
3.  In a wide bowl mix yoghurt-mayo, tobasco, mustard, spring onions, garlic and salt and pepper.
4.  If panko crumbs are a bit lumpy, put them in a strong bag and bash them with a rolling pin. Spread panko out on a large flat plate.
5.  Throughly coat the fish fillets, one by one, in the yoghurt-mayo mix
6.  Place the fish in the panko, using your hands to stick the crumbs to the top of the fish if necessary.  Repeat on the other side.  The coating on the top should be thickish.  Set aside.
7.  When the oven is ready, remove pan and add greaseproof paper.
8.  Lay fish fillets on tray.  Spray fillets with olive oil.
9.  Bake for 15 minutes.  Check the the thickest part of the fish is cooked; if not nearly there (fish will continue to cook out of the oven) bake a further 5 minutes.
10.  Serve with Potato Wedges and Low-Sugar Ketchup 


Tips:  

• The coating method is adapted from TV chef Lisa Faulkner's mum which involved mayonnaise and breakfast cereal.  I substituted a flavourful yoghurt-mayo mix, and panko crumbs, available in most good supermarkets.  
• If you like this you will probably also like Southern Unfried Chicken

Copyright: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.