HOME-MADE 'NUTELLA', Lower-sugar & preservatives, Easy-peasy, ,

Worry not about Nutella scare stories; make your own with this lower-sugar easy-peasy recipe from Daniel Doherty. 

 Chocolate & Hazelnut Spread, Lower Sugar & Preservatives
via Dan Doherty

67 has never been a fan of mass-produced Nutella but Daniel Doherty's chocolate hazelnut spread (he has given me permission to use his recipe), is something else altogether.  It is deeply, darkly chocolate with hazel highlights and lowlights (culinarily speaking).  Low in sugar, it's creamy and delicious but doesn't smack you in the face with sweetness.  

Most of the ingredients will be found in any baker's cupboard.
The spread is easy to make but a good food processor or smoothie maker will help the process. (see tips)  

Use it as a spread for toast or buns or add whipped cream to make a mousse or layer it with cheesecake. Most adults will adore this and small Nutella addicts should enjoy switching their loyalty.   

Even with the lower sugar, the recipe is an Indulgence.  But the health-conscious can be pleased that the recipe doesn't make a huge amount.  There's just enough to make people happy but not to overindulge.   

Cost: £2-ish
Makes: about 150 gm/just over 5 oz

Ingred:
   50g/1 3/4oz  hazelnuts (67 used ready roasted, chopped supermarket hazelnuts)
   60g/2 generous ounces icing sugar
   10g/1/3oz cocoa powder
   25g/generous 3/4 oz powdered drinking chocolate
   50g/1 3/4oz dark chocolate (65%+ cocoa solids), melted over simmering water or in 20 second bursts in the microwave & cooled slightly
     1 tbsp light veg oil
    75 ml water

Method:

1. If hazelnuts are unroasted, preheat oven to 350f/180d/gas4 & roast on baking tray until golden - 5 min
2. Blitz nuts in food processor until finely ground - it will take a few mins
3. Add icing sugar, cocoa & drinking chocolate; blend
4. Add melted chocolate; blend 5 mins
5. Gradually add water & oil until thick and gloopy - a few mins
6. Decant into an air-tight container; refrigerate before using

By kind courtesy of Daniel Doherty, Duck & Waffle: Recipes and stories. published by Mitchell Beazley £25, octopus books.co.uk

Tips:

• 67 used a 600rpm blender & smoothie maker; the result was delicious but slightly grainy; next time, the mix will be whizzed for longer
• If you liked this you will love Double Chocolatella Mini Volcano Cakes 
• If making your own doesn't appeal and you've deep pockets, try Le Pain Quotidian; it sells unbelievably more-ish, not-too-sweet chocolate-hazelnut spread £6/jar

• For more Sweets, go to Nav Bar: Recipes 

  Questions & comments, pls email  b67goingon50@yahoo.co.uk )

  
  

CHRISTMAS 2016: NEW RECIPES, HOW TO... AND RECOMMENDED RECIPES

23 Dec 2016: a few more buffet ideas

Hot Spinach & Artichoke Dip, an exquisite treat

Skinnier, Healthier Wallet-Friendly Smoked Salmon Dip 
Other Appetisers

21 Dec 2016: Leftovers

Salmon & Rice Oriental Salad, wonderful light repast for Boxing Day

Sensational Sandwich Buffet

Pomodoro Ice Cream Sandwiches

14 Dec 2016: Desserts
Cheat's Christmas log, just minutes to prepare 
Pfeffernusse, gorgeously spicy little German biscuits; make ahead

Luscious Lemon Pudding gloriously gorgeous but lower fat 
Other 2016 Desserts

7 Dec 2016 Sides
Celeriacv & Apple Slaw, salad & sandwiches, veggie option, easy 
Creamy carrot, pineapple & sunflower seed,  Frugal, easy
Piquant Rice, a stunning palate pleaser, wallet & time friendly

29/11/16 & 2/12/16 Mains
Asian Salmon, Sugar Free, sassily simple, prep ahead

Pheasant with Brandy & Plums, low-fat, slow cooker
Vegetarian Coulibiac Pie, showstopper, make ahead
Surviving Christmas 2016: Other mains


23/11/16: Part I: 'Family Food in the Run-up to Christmas' 
Irresistible Irish Stew, slow-cooked, wallet-friendly
Pineapple Upside-Down Cake, Stupendous Indulgence
Crispy Zucchini-Courgette 'Fries', oven-baked
How to...Survive Family Meals in the Run-Up to Christmas


Part II: First Courses and Canapés
Veloute of Smoked Haddock, Glorious Indulgence, Dairy-Free
Skinnier Sausage Rolls, low-fat, big taste
No-Butter Sensational Crispy Phyllo Bites, Triple Duty for vegans, meat & fish eaters
How to...First Courses & Canapés Christmas 2016

PLEASE LEAVE A COMMENT IN THE BOX BELOW

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These recipes have been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission. 

DOUBLE-CHOCLATELLA MINI-VOLCANO CAKES, Kid-friendly, wheat-free option, Easy-peasy

And here's a fantastic recipe to make the most of home-made chocolate & hazelnut spread 

Double Chocolate & Hazelnut Mini Volcano Cakes,
Lower-Sugar, Kidult-friendly 
'I love the mousse; very nice' 'Not sickly & oversweet' 'Another, please!' Tasters 

These Double-Chocolatella Mini-Volcano Cakes stuffed with chocolate & hazelnut cream were originally intended for kids: both to make (lightly supervised) and to eat. 

But when 3 adult males tested them, they thought the treats had been deliberately designed for them. 'These are thankfully not like kids' sickly sweets' 'what a lovely contrast to buttercream cakes which I don't like' and 'I wouldn't normally want a second but these this I do' were some of the comments.

Which made 67 wonder if kids would actually like the mini-volcano cakes.  Would they be sweet enough for young palates? 

There wasn't a child around but 67 guessed the gorgeous choco-hazelnut mousse would make up for lower levels of sugar. Just in case though, the recipe allows for the addition of extra chocolate chips mixed into or sprinkled onto the mousse.  For kids.  

Even without extra chocolate, the mini-volcanoes are rich and deeply chocolatey.  To keep things healthier and proportionate, a mini-cupcake tin is recommended.  If using a normal cupcake tins, fill only half-full.

Cost: £2 

Feeds: 12 small

Ingred:   

   20g/3/4oz white flour 
   65gm/2 1/3oz self-raising wholemeal flour (add 1/2 tsp baking powder to plain flour)
    2 generous tablespoons cocoa (not drinking chocolate)

   1/2 generous tsp baking powder

   50gm/1 2/3 oz sugar

   15gm/1/2 oz ground almonds   
    75 ml sunflower or light veggie oil

    75 ml milk

    1 large egg

    1/2 tsp vanilla
    50gm/1 3/4 oz chocolate chips 

     extra chocolate chips for garnish (opt)

   Chocolate Hazelnut Mousse

1.  Whip 1/3 cup whipping cream until soft peaks form
2.  Add 1/4 cup home made lower-sugar Chocolate Hazelnut Spread or a good commercial brand; continue whipping till thick and blended   

        

 Method:
 

 Equipment:


mini cupcake tin, holes 3/4 inch/2cm deep
small cupcake liners

1. Preheat oven to 350f/180c/170f; line muffin tins with paper liners, pressing down into the cavity so they stand up like soldiers 
2. Place all ingred except chocolate chips & choco-hazelnut mousse in a deep bowl
3. Beat with electric beaters, a stand-alone mixer, or a whisk until well-blended, 2-4 mins
4. Fill liners 2/3 full (67 used a 1 1/2in/4cm ice cream scoop) 
5. Bake 17 mins; a toothpick in the centre will come out dry
6. Cool 5 mins in tin, then move to cooling rack until cold 
7. Not too long before serving, cut a deepish cone-shaped piece from the top of the cupcake, leaving a rim; set aside
   
8. Using two teaspoons, fill centre generously with Chocolate Hazelnut mousse; it can spill over the depression but not cover the top
9. Cut off the tip of the cone (cook's reward); place cap on top of the mousse
10. Using a tea strainer, lightly dust the top of the cone with icing sugar

1. Kids who need a bit more sweetness can either mix chocolate chips into the mousse or sprinkle them over the mousse before replacing the top
2. These are best eaten on the day

Comments:

'I love the mousse; very nice' 'Not sickly & oversweet' 'Another, please!' Tasters 

Tips:

• for free of common wheat option, use spelt flour but increase milk slightly
• ground almonds can be replaced with an equal amount of sugar

                                          More healthy baking on Nav Bar: Recipes & How to...

Please leave a Comment in the box below...

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

EASIER JAOTZE, LOWER FAT & SALT, Vegan opt, healthier

These little beauties are one of 67's favourite dumplings, the perfect balance between fried and steamed.  

Crispy-bottomed steamed Jaotze.
Make them at home with friends or family; it doesn't matter what they end up looking like; they taste so good!

67 recalibrates a traditional recipe to take account of end-of-January budgets, reducing fat and salt, and making preparation easier. The filling is mainly minced meat, cutting chopping time, and the flavourings come from ordinary supermarket ingredients. Ready-made wonton pastry was bought in Chinatown. (The frugal can make their own - there are plenty of recipes on the net.) 

The filling can be made in advance.  Traditionally, minced pork is used (fillet is lower in fat than shoulder) but minced turkey has the least fat and is cheaper.

Making jaotze at home can be a fun-filled family affair.  Getting the hang of the stuffing and folding could be boisterous: just form an assembly line: one to stuff the pastry, one to fold and enclose, one to pleat, one to shape. 

The recipe includes a few photos to help novices. Persevere with the pleating; misshapen dumplings taste just as good as impeccable ones. 

  
Cost: £4.50
Makes: 36 dumplings (filling can be frozen)

Ingred:
   500gm/gm/16oz minced lean pork, turkey or chicken
   1 lightly beaten egg
   1 1/2 tbsp cornstarch or rice flour
   1 1/2 tbsp dry sherry or shao sing rice wine
   1/2 -1 tbsp reduced salt Soy Sauce (Amoy or Pearl River Bridge)
   1/2 cup finely chopped green onions, green & white
   
   1/2 cup + 2 tbsp rich broth

   2 pkg 3in/7cm circular won ton circular wrappers  

   3/4 cup water

   Jaotze Dipping Sauce (see below)

Method:

Equipment: 10-11in/25cm frying pan () with tight fitting lid 
                & 2 unused j-cloths or pieces of muslin
               one chopstick

1. Mix pork with all ingred except broth; use your hands to squeeze ingredients together 
2. Once everything is blended, stir in a circular motion & gradually add broth
3. Freeze 15 mins or until very cold but not frozen OR refrigerate in coldest part of the fridge overnight
4. Cover won ton wrappers with damp j-cloth to prevent drying 
5. Fill centre of won ton wrappers with 2 level teaspoons meat; the bottom is flat with a sharpish peak; (note the oval shape of the wrappers)  
   
6. Bring up the long edges of the dough; pinch the middle but leave the ends open, forming a crescent; use a little water to seal if necessary (use the end of a chopstick to push in the filling on the ends)
7. On the side facing you, at the outer edge, place thumb on top and forefinger below;  push the dough upwards into a fold/pleat facing the centre
8. Make 3-4 folds/pleats toward the centre
   
9. Do the same on the right hand side
10. With luck, the dumpling will look like a flat-bottomed purse, only a little more elegant than 67's (but see how nice they look when cooked -- at top of post)
11. 
12. Place on a floured board & cover with damp cloth
13. When ready to cook, heat pan till hot; generously spray with oil; add dumplings bottom side down
14. Cook 2 mins or until golden brown underneath
15. Pour water into the pan & cover with lid 
16. Turn heat up high, cook until water is almost gone - about 5 mins; towards end of cooking time, shake pan sharply to ensure bottoms are not sticking
17. Reduce heat to low, cook 3-5 mins 
18. Turn heat back up to high to brown the bottom of the dumplings, being careful not to burn them
19. Serve with Jao-tze Sauce (below)

Jao-tze Dipping Sauce 

   2 tbsp minced garlic
   3-4 tbsp reduced salt soy sauce (Amoy/Pearl River Bridge)
   8 tbsp red wine vinegar or white vinegar
   1 tsp sugar (opt)
   1 tbsp toasted sesame oil
Mix well and serve in a bowl

Vegan Filling:
   8oz/225gm firm tofu, crumbled or finely diced, marinaded 20 mins in 1 tbsp sherry, 2 tbsp reduced-salt soy sauce, 1 tsp finely minced garlic, 1 generous tsp grated raw ginger or 1/3 tsp powdered 
     1/4 cup spring onions, white & green, finely chopped
   1/4 bell pepper, in fine slivers
    4 tbsp drained tinned water chestnut, without blemishes, med-small dice 
    4 tbsp coarsely chopped drained tinned bamboo shoots 
   zest half a lemon 
   1/2-1 red chilli, deseeded & de-membraned; finely diced  or 1/8 tsp chilli flakes(opt)
   1 tsp chopped parsley

Tips:

• 67's electric elements retain the heat; the pan was taken off the element briefly before cooking resumed
• If making your own dumplings seems too much, it is possible to buy uncooked dim sum from some restaurants as a takeaway. Steam or deep fry at home.  Phone ahead. 
• Those with problems with blood pressure should replace some soy sauce with water or stock.

For more Chinese dishes go to Nav Bar: Recipes

Please leave a Comment in the box below

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

15-MIN MACKEREL & HONEYED CHINESE LEAVES RICE BOWL

An interesting, satisfying meal in 15 minutes

Smoked Mackerel Rice with Honeyed Chinese Leaves, an Almost Instant meal

Quick, easy and tasty, the dish goes from kitchen to table in a flash.  It highlights salt & sweet -- in a healthy way-- and textures from soft through firm to crunchy.  

The dish is pretty healthy with omega-rich mackerel, vitamin-heavy veg, health-giving garlic and antibacterial honey.  It isn't a slimmers' dish -- too many carbs for that.  Reducing a rice portion can help but the delicious sauce from the honeyed leaves makes the rice irresistible.  

Costs: £3-4
Feeds: 3-4

Ingred:
   1 builder's mug raw quick cooking rice (the kind that's cooked in 10-12 mins)
   250-350gms/9-14oz smoked mackerel, peeled & de-boned
   300gm/10 1/2oz Chinese cabbage leaves, separated
   groundnut or other light veg oil

Garlic-Honey Sauce    
   2-3 cloves garlic, grated
   1-2 tbsp honey
   1 tsp soy sauce
   2-3 tsp dry sherry/white wine/grape juice
   1tsp toasted sesame oil (opt) 
   small chilli, de-seeded & membraned, finely sliced or pinch of chilli flakes (opt)

Method:

Equipment: a large pot or pan with tight-fitting lid

1. Mix sauce ingred; set side
2. Cook rice according to packet instructions
3. Break mackerel into large flakes.
4. Slice the bottom quarter inch off the Chinese leaves; slice the leafy green part of the stalks (at the top) in 2inch/4cm strips; drop into cold lightly salted water 
5. Slice the stalks in 1/4in/1/2 cm strips; if the stalk has plenty of leafy bits remove them and add to the others in the salted water
6. When rice is 5 minutes from the end of cooking; scatter mackerel on top; replace lid
7. Heat pan/pot on high; drain Chinese cabbage
8. When pan is smoking hot, spray generously with oil; toss in stalks and stir fry for 1-2 mins or until beginning to soften
9. Reduce heat a little; add leafy bits & sauce; cover; leave to cook 1-2 mins, shaking occasionally until leaves are wilted and stalks are cooked but still crunchy 
10. Fork mackerel into the rice trying not to break up the fish
11. Pile mackerel rice into the centre of a platter and surround with Chinese leaves; pour part of the juices over the rice

                                                      

Please leave a Comment in the box below

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

JASMINE & FRESH MINT TEA no sugar, poss fat-busting properties

A restorative, cleansing Oriental tea with a Middle Eastern twist

Bi-cultural  Jasmine & Mint Tea: Soothing & Refreshing:

Jasmine Tea is renowned for it's delicate flavour and scent, and it's ability to aid digestion.  Some research indicates the tea has fat busting qualities and it is nearly as popular in the West and the Middle East as it is in China.  

Mint tea, made with fresh mint leaves, is a popular remedy for indigestion in the Middle East.  There, mint tea is served in a clear glass stuffed with mint leaves (equivalent to half of one of our packets!) and steeped in boiling water.  One is encouraged to drink it through a sugar cube.

67 combined jasmine and mint and, unsweetened, it was a revelation -- clean and flavourful.  It's equally good hot or cold.

The mint must be fresh.  One mint stalk will be plenty if the jasmine tea is pale and interesting.    A stronger brew will take a few more sprigs of mint and look extremely pretty and appealing. 

Neither element overwhelms the other.  

Cost: less than £1
Serves: 1

Ingred:
   1/4 tsp jasmine tea
   1-4 stalks mint leaves
   1 builder's mug boiling water

Method:

1. Place tea and mint leaves in a warmed mug
2. Pour over boiling water
3. Steep for a minute or two 
4. Serve hot, or cool to room temperature, refrigerate & serve with ice.

For more healthy Chinese dishes go to Nav Bar: Recipes 

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These recipes have  been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission

HOW TO..EAT HEALTHILY IN CHINESE RESTAURANTS FROM 'Eat this, not that'

This is taken from the Twitter website "Eat This, Not That'; it was lightly edited to save space
By Daisy Melamed 

Chinese food can be a dangerous foe to weight loss efforts.

There are countless menu items that get a pan-fry treatment before they’re doused in mystery sauce that can be packed with sugar and cornstarch.  We've asked 8 diet experts how they navigate the Chinese menus they love. 

KEEP IT STEAMED

"I eat steamed vegetable dumplings without sauce. I often pair them with either chicken and broccoli in brown sauce (I ask for a little sauce made without sugar) or steamed shrimp dumplings. The most important thing when it comes to Chinese food is to watch portion sizes. I stick to a small bowl and have, for example, one cup of shrimp and broccoli with a side of four veggie dumplings. If I want a treat, I'll order a shrimp spring roll with no more than 4-5 of the vegetable dumplings; because my portion is small, I don't feel bad for having something fried–especially since I don't do it that often. Plus, the spring roll has a ton of veggies in it!" - Elisa Zied, MS, RDN, CDN, Registered Dietitian Nutritionist and Author of Younger Next Week

DOUBLE DOWN ON VEGGIES

“For starters, I go for a hot and sour or wonton soup. It is around 100 calories or less, and research shows starting with a broth-based soup helps us eat less throughout the meal—effortlessly! In general, I go fresh instead of fried. I try to skip the fried egg rolls and fried rice and go for vegetable spring rolls, steamed vegetable dumplings, or steamed brown rice. For healthy entrees, I go for a fish or chicken with vegetables or moo goo gai pan–a tasty dish with chicken, mushrooms and lots of other vegetables.” - Patricia Bannan, MS, RDN, author of Eat Right When Time is Tight

STICK TO THE BASICS

"When I dine out, I look for the dish that provides me with an array of colorful vegetables and a healthy source of protein. A good rule of thumb at Chinese restaurants is to eat no more than a fistful of rice and, when possible, opt for brown rice for the added fiber. A mixed vegetable dish is a good choice if it’s steamed and doesn't include a fatty or sugary sauce; hot and sour soup is not only warming, but also low in calories without being short on flavor. For entrees, look for options with a lot of vegetables and a protein that isn’t fried or breaded. Try beef and broccoli, string beans with chicken, or moo goo gai pan." - Sarah Koszyk, MA, RDN, founder of Family. Food. Fiesta.

PRACTICE PORTION CONTROL

"I always look for veggies–lots of veggies–in any dish I order. I tend to steer myself towards chicken or tofu instead of beef. Some Chinese restaurants have brown rice, so I'll request that; but, most important–whether with brown or white rice–is the quantity. It's easy to eat too much starchy rice. Portions are always too big, so eating less than half is wise. I generally recommend avoiding anything 'crispy' (code for fried), ‘sweet and sour’, and anything with peanuts or peanut sauce (healthy fat, but loaded with calories). Chicken and broccoli is a go-to of mine." - Jennifer Neily, MS, RDN, LD, FAND, Neily on Nutrition

END ON THE RIGHT NOTE

"I’d go for Buddha’s Delight–with mounds of steamed vegetables and tofu for protein, this vegetarian dish is usually a safe bet. Vegetables are the star of the dish. The veggies are filling and the protein satisfies. Chicken and broccoli is another good option, just be sure to keep your rice portion in check. If you’re dining in the restaurant, take advantage of the hot tea available in most Chinese restaurants. Save room for tea after your meal to cleanse the palate and signal the brain that you’re done eating." - Marisa Moore, MBA, RDN, LD, Marisa Moore Nutrition

TAKE BACK CONTROL

"I always skip the sauce. Chinese restaurants are notorious when it comes to adding excessive amounts of salt to their food. I like to take back some of the control by avoiding added soy and other sauces. I choose the safe foods. These days, most Chinese restaurants offer steamed vegetables and brown rice. I try to fill half the plate with the veggies and fill about 1/4 the plate with brown rice. This will dramatically lower calories and fat of your dish." - Lori Zanini, RD, CDE, National Media Spokesperson, Academy of Nutrition & Dietetics

PREGAME WITH SOUP

"I always order an egg drop soup, broccoli sautéed with garlic and oil and brown rice (but only eat 1/2 cup): the broccoli provides a lot of vitamin C and not as many calories as many of the meat-based entrees; the egg from my soup provides protein for my meal without a lot of added fat; and the brown rice nutritious whole grains." - Keri Gans, RDN, author of The Small Change Diet

STRIKE A BALANCE

"I drink two glasses of water while ordering, then look for a soup for an appetizer since the choices (like egg drop soup) are typically lower in calories but filled with protein. For my main, I go for the steamed entrees and ask for sauce on the side so I can control how much I use. Most sauces found in Chinese restaurants are the source of all the fat and sugar in the dishes. I usually combine 2 tablespoons of the dish’s original sauce with a low-sodium soy sauce to save on calories. Steamed meals should always have a combo of one portion of protein (such as beef, shrimp or chicken) and non-starchy vegetables (like broccoli, mushrooms and spinach). Always drink water throughout the meal to balance out the sodium used in many of these restaurants." - Leah Kaufman, MS, RD, CDN

Blogger: http://www.eatthis.com/ is an interesting website posting on Twitter 

LIGHTER CHOCOLATE CUPCAKES, healthier, lower-sugar, butter-free, budget friendly

Are your kids begging for an indulgence while you stick to your slimming regime?.

Lighter, Healthier, Lower-Sugar Chocolate Cupcakes

15/1/17

These light chocolate cupcakes could be the answer.  For one thing, it's a one-bowl wonder and easy enough for the kids to make.  For another, there's only enough batter for 6-8 medium cupcakes, reducing temptation.

They're also healthier than most: 

• no butter
• wholemeal flour
• free of common wheat if you use spelt flour
• some sugar replaced with dried unsweetened coconut 

The ones in the photo were for a special occasion; they were iced with melted chocolate and sprinkled with with nuts & candied ginger.  For an ordinary family treat, a light dusting of icing sugar or dribbles of melted chocolate would be enough.

Cost: £1.50'ish

Feeds: 4-6 but recipe multiplies easily

Ingred:  

   

    65gm/2 1/3 oz self-raising wholemeal flour (add 1/2 tsp baking powder if flour is plain)
    20gm/3/4oz white flour
    2 generous tablespoons cocoa (not drinking chocolate)

    1/2 generous tsp baking powder

    1/2 tsp instant coffee (opt)

    50gm/1 2/3 oz sugar

    15gm/1/2 oz unsweetened dried shredded coconut

    75 ml sunflower or light veggie oil

    75 ml milk

     1 large egg

     1/2 tsp vanilla 

     

 Method:

1. Preheat oven to 350f/180c/170f; line 8 muffin tins with paper liners
2. Place all ingred in a deep bowl
3. Beat with electric beaters, a stand-alone mixer, or a whisk until well-blended, 2-4 mins
4. Fill paper liners 2/3 full
5. Bake 18-20 mins; a toothpick in the centre should come out dry
6. Cool completely before decorating 

Toppings: 

Melt about 35gm dark cooking chocolate:

• spread melted chocolate over cupcakes; add chopped walnuts & sugared ginger or drained ginger in syrup
• Add a tablespoon or two of milk to the melted chocolate; dribble over cupcakes

OR Lightly dust cupcakes with icing sugar 

                                                               More kid-friendly baking onNav Bar: Recipes1 

Please leave a Comment in the box below

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

SLIMMERS' STIR-FRIED VEGETABLES & BEEF, Frugal, almost instant, Vegan option

Another Slimmers' Delight: lots of nutritious veg, minimum protein & carbs = a colourful satisfying low-cal meal

A stir-fry that aids slimming, tastes fab & doesn't leave you hungry

15/1/17

With as little as 100gm of beef (or less), loads of crunchy vegetables and a bit of chopping, this beef & veggie stir-fry will satisfy without dipping deeply into calorie or wallet reserves. 

Ultra-healthy, it's ideal for slimmers. The vegetables add fibre which make you feel full, protein keeps you going and a little rice or noodles (2-3 tbsp) fills a carb-shaped hole.

The dish also uses up veg before the next weekly shop. Cucumber, in particular, a bargain at 50 pence a go, often goes to waste in winter. 

The ingredients are for one but multiply easily.  

Cost: £2'ish 
Feeds: 1

Ingred:
   100-150gm/3.5-5oz rump or other tender steak, thinly sliced across the grain (place meat in freezer 30 mins before slicing and use a very sharp knife)  
   1/2 cup broccoll, in small florets, including stalks if you like, peeled & cut into similar sized sticks  
   1/4 cup bell pepper, in floret-sized sticks 
   1/4 cup de-seeded cucumber in floret-sized sticks
   groundnut or other light veggie oil

   1 tbsp grated fresh ginger
   1 med-large clove garlic, grated

   water or stock

   Marinade:
       2 tbsp dry sherry/ white wine/grape juice
       1-2 tbsp reduced salt soy sauce (Amoy or Pearl River Bridge)

 Cooked Rice (opt)
   
Method:

1. Marinade beef slices 20 mins in sherry-soy sauce, stirring once or twice to coat all pieces 
2. After 10 mins marinading, put a wok or large heavy-bottomed pan on high heat, with an inch of water on the bottom
3. When water is boiling, toss in broccoli; stir-cook 2 mins until almost cooked;  pour contents of pan including liquid into a dish; set aside 
4. With pan still on high heat, spray generously with oil
5. Stir-fry peppers 1 min; add cucumber; stir-fry 1 more min; add to broccoli 
6. Spray pan moderately with oil; add beef, in one layer if possible; leave it 1-2 mins until brown & crusty; cook other side 30 sec to a min; decant into a separate bowl with any juices 
7. Return all veg + veg juices to pan; stir in garlic & ginger, then beef & juices. Stir fry 1-2 mins or until veg are done to your liking
8. For more sauce, add 1-2 tablespoons water or stock, scraping at any bits left on the bottom of the pan
9. Serve with or without rice

Tips: 

• Turn sauce into gravy  - and add carbs and calories - by mixing 1/2 tablespoon cornstarch with 1.5 tablespoons cold water and mixing it into the vegetables and meat
• Other suitable veg include: cauliflower, thickly sliced mushrooms, mange tout, green beans, Chinese leaf, carrot & celery sticks
• Vegan option: replace beef with firm tofu, marinated in the same sauce & stir fried until golden brown

More Oriental dishes, incl the Art of Stir Fry on NavBar: How to...

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