SPICED POTATO CIGARILLOS, Vegan, low-fat, wallet-friendly

Cross-cultural foodies will get a kick out of these punchy canapes... 

 Vegan Indian-style 'chip butties': baked not fried; easy 
'Wow! Really good & spicy; they could be even hotter.' Taster

 updated 02.04.20; O: 27.6.18

Spiced Indian potatoes wrapped in Chinese pastry are oven-baked, not fried, ensuring crispness without grease.  They're much lower in fat than many starters but score high on the 'I-want-more-o-metre!'.

The Potato Cigarillos may not boast the same golden colour that deep-fried starters do but no one will care once they're dipped in the coriander sauce.  After the first tentative bite, the face of 67's taster lit up like a lightbulb.  

Inexpensive potatoes do a good job of soaking up alcohol and if they are as tasty as these cigarillos, that's a bonus.   

The cigarillos are easy to make and, though several Indian spices are used, no exotic (ie expensive) spices are required.  

If you don't have wonton wrappers in the freezer, use phyllo (see Tips below).

Don't bother with the usual fiddly technique of folding in the sides of the pastry before rolling tightly.  Simply shape the spiced potato (photo below) then roll the pastry tightly round it; press or pinch the ends together.  Simples!  Kids will love to help.  

The potato filling and the dip can be prepped up to 2 days ahead; the cigarillos are best formed on the day of baking.

Cost: £2.50 (use leftover spring roll/phyllo pastry for another recipe)
Makes: 12-24 pieces depending on size (recipe multiplies easily)

Ingreds:
   1.5 tbsp vegetable oil

   1/8 tsp mustard seeds (opt)   
   100gm/3.5oz onions

   garam masala: min 1 tbsp (mild) - 
       max 1.5 tbsp (spicy)
   1-2 med cloves garlic, finely grated 
   1/2 tsp curry powder
   1/2 tsp dried ginger 
       (OR 1/4tsp finely grated fresh peeled) 
   1/4 tsp cumin
   1/4 tsp turmeric
   generous pinch chilli flakes (scant 1/8 tsp)

   375gm/13oz cooked potatoes, peeled & mashed
   scant 1/4 cup water or stock
   1/2 cup frozen peas

   

   1/4 lemon, juice & zest
   1/4 tsp dried coriander
   scant 1/8 tsp sumac (opt)
   salt & pepper
   
  20 spring roll wrappers
     (OR equiv phyllo pastry)

Coriander Dip:
    200gm/7oz 0-fat dairy/plant yoghurt 
    4gm(12 stems) fresh coriander
    small clove garlic
    1/2 tsp sugar (opt)

Method:

1. Cook, peel & mash potatoes; cool 
2. Coarsely process onions OR finely dice OR coarsely grate (box grater) 
3. Mix garam, curry, ginger, cumin, turmeric, chilli; set aside
4. Heat a deep frying pan over high; add oil then mustard seeds, if using
5. Reduce heat to med-high; cook until seeds start to crackle & smell fragrant
6. Add onions; stir; cook 2 mins; add garlic & mixed spices; cook a minute more 
7. Lower heat to med; add potato, peas, water; stir well; cook 4-5 mins
8. Take off heat; add lemon juice & zest, dried coriander and sumac, if using 
9. Season with salt & pepper to taste; refrigerate up to 2 days 
10. Whizz dip ingredients in processor or with smoothie maker; refrigerate up to 2 days 
11. When ready to bake, preheat oven or air fryer to 200c/400f.; bring ingreds to room temperature, say 20 mins.   
12. Brush the pastry squares lightly with light veg oil, covering remainder with a damp j-cloth to prevent drying out
13. Dollop a generous tablespoon of filling on one edge; make a sausage shape (kids can help at this stage) 
    
    
    
14. Roll up the pastry tightly - the potato will squash sideways a little - and press or pinch the ends.
15. Place on a baking rack in a tray, covering with another damp j-cloth until all the cigarillos are complete
16. Brush the tops of the cigarillos lightly with oil
17. Bake 20 minutes in centre of the oven or in air fryer lined with foil
18. Halve at an angle
19. Best served warm

Pressed/pinched ends save a world of fiddling

Comments:

'Wow!  These are really really good.  I love spicy things and these could be even hotter for me.  The sauce is a good match.  They are definitely better hot from the oven or microwave!' Campaign Manager

Tips:

• Baking in advance: Reheat at 170c/325f in bottom of oven 10-15 mins OR microwave on high 5 seconds  
• The Blogger found this quite spicy though the taster loved it
• An inexpensive air fryer produced crisp, dry, more crunchy results.  The oven-baked were enhanced by spending the last 5 mins on the top shelf.  

   
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.

WALLET-FRIENDLY SEAFOOD, ITALIAN STYLE: Healthy indulgence, prep ahead, easy, portable

Stand-out Italian Mixed Seafood Salad, worthy of a an upmarket deli

first posted 2018; updated 5/23

Italian Seafood Salad with Avocado & Grapefruit
 

This is a gorgeous Italian-style seafood salad - garlicky, lemony, wine-scented and with a flash of heat.  67 adds the creaminess of avocado and tang of grapefruit for a new and blissful dimension.   

If there's the budget - and the time - one could start from scratch with a selection of fresh seafood but it will cost you, in money and time.  

67 recommends wallet-friendly frozen Seafood: 350 gm Premium Slection from Iceland £5 OR 200 gm from M&S £4.30 (or if on offer, £12 for 3) OR Sainsbury's £3.50 (untested).    

They are a good mix of squid rings, mussels and prawns but if you want a wider selection; add defrosted frozen scallops and/or cubes of cooked white firm-fleshed fish.    

The flavours of this dish are impressive but it needs to be started the day before you plan to serve it.  The shellfish is marinaded overnight or up to 24 hours. Avocado and grapefruit is added at the last minute. The dish keeps well in the fridge three days; it's perfect  for a portable lunch.

Cost: min £8'ish, depending on choiceswhole foods 
Feeds: a small group, in a buffet

Ingred:
   475gm/16oz cooked mixed shellfish (see * above)
   
   1/4 cup good olive oil
   1 tsp oregano
   1/4 tsp chilli flakes
   
   2 cloves garlic, grated
   1 1/2 tomatoes (no seeds or pulp), in small dice
   2 tbsp white wine vinegar   
   1/4 - 1/2 glass white wine
   zest half a lemon
   2 tbsp lemon juice
   2 stalks celery, cleaned, peeled and thinly sliced
   1/2 packet parsley leaves, rinsed and chopped coarsley

   1 small avocado
    juice half a lemon
   1/2 grapefruit, in segments

   lettuce leaves of choice(opt)

Method:

1. Defrost shellfish on the morning of the day of preparation; rinse & drain; place in a glass bowl that will hold the fish comfortably 
2. Heat a small saucepan over med heat; add olive oil; heat through.  
3. Add oregano and chilli flakes (the oil will sizzle); cook 1 min
4. Add diced tomato and garlic; cook 2 mins
5. Add lemon zest, lemon juice, white wine vinegar and white wine; cook 1 min. Remove from heat
6. Add thinly sliced celery and parsley; stir to combine
7. Pour over shellfish; cover tightly with clingfilm; refrigerate
8. Just before serving: peel and stone avocado; dice in sizes similar to the shellfish; sprinkle with lemon juice; add pepper and salt
9. Segment grapefruit (see Orange and Berry Plate); dry grapefruit on a paper towel -- you're looking for the bitter-sweetness of grapefruit without allowing the juice to dilute the marinade; chop into pieces similar to mussels
10. Mix the shellfish, avocado and grapefruit together with some of the marinade.
11. Serve at room temperature with plenty of parsley leaves decorating the outer edges or on a bed of shredded lettuce
12. If transporting to a picnic, line a plastic storage box with tight fitting lid with cling film, pour in shellfish and marinade; place a layer of cling film over the top of the container before covering it.  

                                                                                        

Comments:

'This is almost exactly like the glorious seafood salad I very occasionally buy from my favourite Italian deli...but at under half the price.  I make it go further by serving on lettuce, in small portions.' Retired writer

                  More fish on NavBar:RecipesI 

 Please make a Comment in the box below 

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

QUICK & EASY: GREEN BEANS WITH DILL & MUSTARD, Vegan, low salt, low preservatives

Who knew green beans a la Ina Garten could taste so fine?

Green beans in a sophisticated mustard dill sauce will please the crowds. 

One of the great joys of the British summer is the appearance of green beans grown in the UK. They're fatter than Kenyan 'fine' beans and a little more substantial but they are also less expensive.

Whether steamed or cold in a salad, they are a sweet crunchy treat.

Green Beans in Mustard-Dill sauce comes from the incomparable Ina Garten, one of 67's favourite cooks.  Ina has just released another cookbook and this recipe is in it.  

67 first had it many years ago in the States; it was a delight to be reminded of how wonderful it was.  

The beans are cooked al dente and served cold.  The lovely mustard-olive oil-dill dressing elevates them from the everyday to something elegant and special. 

They're probably more suitable for adults than kids but some adventurous children could find them to their taste.  

It's the perfect accompaniment to cold meats and makes a splendidly tasty vegan side. 

Cost: £2.50
Serves: 6 (recipe doubles easily) 

Ingredients:
   340gm/12oz green beans
  
   1/4 cup olive oil
   1 tbsp Dijon mustard
   1 tbsp white wine vinegar
   1 tbsp fresh dill, finely chopped
   1/8 tsp coarse black coarsely ground pepper

Method:

1. Put a large pot of salted water on to boil
2. Remove tops and tails of beans
3. When water is boiling, add beans
4. As soon as water returns to the boil, cook 4 mins, no more 
5. Prepare a bowl of ice water
6. The beans are ready when they are cooked but still have a bit of bite to them.  Remove with a slotted spoon or spider and plunge immediately into the ice bath.
7. Allow to cool.  This step can be prepared ahead; wrap well and refrigerate.

When ready to serve:

1. Allow the beans to come to room temperature
2. Whisk together the dressing ingredients and pour over the beans
3. Leftovers will be fine the next day

 Comments:
'Ina Garten does it again. Yummily!' Retired writer

Tips:

If you liked this, you will probably also like Green Bean, Mushroom & Nut Salad 

More salads on NavBar/Recipes II/Salads

Please leave a comment

Copyright: These salads have been designed by B M Lee/ Bright Sun Enterprises and may only be reproduced in home kitchens.  Not for commercial use.

POTATO ARTICHOKE PIZZA, Triple Duty, No-Yeast, opt for free of common wheat

Unexpected, amazing, stonkingly delicious Potato, Artichoke & Onion Pizza

Potato, Artichoke & Carmelised Onion Pizza on a crispy base  
(Dijon Beans on the side)(soft base also available)

After a long delay -- for which many apologies -- an updated version of 67goingon50's Potato & Artichoke Pizza is finally here. 

Potato pizzas, apparently a favourite in Italy, is in the tradition of carbinacous treats like chip butties or mashed potatoes on buttered toast.

The problem with potato pizzas is that without a tomato base for toppings to stick to, one is as likely as not to have bits of potato landing in one's lap!  And eating any pizza with a knife and fork is not a good look, whatever your age.  

67's solution?   Sticky carmelised onions layered over the base. (The onions can also be processed to the thickness of tomato-sauce.)  Slicing the potatoes vertically and overlapping them also helps the slices adhere -- and look rather nifty, too.

Though there are a few stages in this recipe, the steps are simple.  The potatoes and onion can be prepared in advance.  

The onions do take time but once sliced, they are left to cook down with just the occasional stir.  They really are a cut above any version in jars. 

The base is simplicity itself: 67's 15-minute yeast-free flatbread.  It's a cheat's pizza base and there's an option for free-from-common-wheat. The key to it's wonderful taste and texture is carbonated water.  

Baking time is 10-12 minutes for a thin crunchy base; for something softer, 8-10 minutes.   

Cost: £1.70'ish  
Serves: Makes 1 small-medium pizza (recipe multiplies easily) 

Ingred:

Carmelised Onions
    2 large onions, red for pref (they're sweeter) or yellow
    1 tbsp olive oil
    1 tbsp butter
    generous sprinkling of salt

Flatbread
   150gms/5.2oz white flour (plus more for kneading)
   1/2 tsp baking powder
   1/4 tsp salt
   100mg carbonated water 
   1 tbsp olive oil

Filling   
   1-2 large potatos, thinly sliced
   small red onion
   garlic olive oil  (thinly slice small garlic clove; add to 1/4 cup olive oil; cover; leave overnight)
   4-5 bottled or deli artichoke hearts 

Other Toppings

• vegetarians can replace artichoke with goat's cheese
• carnivores can replace, or add to, artichoke with poached baby meatballs of poached minced chicken; baby mozzarella balls can also be added 

Method:

Carmelised Onions

1. Preheat a large frying pan over med heat
2. Peel onions; slice off tops; discard tough outer layers.  Halve onions vertically; remove the root with a v-shaped cut; slice onions 1/4-1/8in thick
3. Heat 1 tbsp oil & 1 tbsp butter in the pan.  Add onions in one go; generously season with sea salt (to help remove moisture); stir
4. Reduce temp to low; leave to cook down 1 hour, stirring occasionally
5. After an hour, add 1-2 tablespoons of good balsamic vinegar; stir.  Continue to cook until the onions are melting, fragrant & intensely flavoured (67's took 1.5 hours)
6. Cool; refrigerate up to 2 days 

Potatoes

1. Bring a large pot of salted water to the boil
2. Wash & slice potatoes to 1/4inch/1/2cm thickness
3. Add to boiling water.  When the water re-boils, cook 3 minutes only; the potatoes should be nearly al dente but with a bit of resistance in the middle
4. Drain; cool
5. Can be refrigerated overnight 

 Flatbread (best made just before cooking)

1. Pre-heat oven to highest temperature; put in baking tray large enough for pizza (equiv 25cm/10inch)
2. Mix ingredients in a bowl; tip out on a lightly floured board
3. Knead 5 minutes until elastic and no longer sticky, adding more flour if necessary; cover & rest 10 mins 
4. Roll out dough 1/4in/1cm thick; pinch outer edges to form a ridge 
5. Remove tray from oven; brush with olive oil
6. Carefully lay pizza base on hot baking sheet, nudging edges outwards.  Brush with more garlic olive oil.  Pop back in oven 5 mins or until crisp and slightly brown at the edges     
7. Spread a thin layer of caramelised onions over the base; arrange potato slices over the onions, pressing down lightly
8. Halve large artichoke hearts; scatter them with a little of the artichoke oil over the potatoes
9. Sprinkle 1/4 tsp dried rosemary; season well with salt and pepper; brush garlic olive oil on edges of pizza
10. Thinly slice red onions and scatter over 
11. Bake in the centre of the oven 10-15 mins or until potatoes are cooked through and pizza is golden brown around the edges.
12. Serve, or cool and refrigerate overnight.  
13. Reheat in a 170c/325f oven 10 mins.

Comments:
'The onions were melting & fragrant; the potatoes had just the right amount of give and the artichokes provided a welcome salty accent.  A carb-lovers dream.'  Retired writer.


Tips:

• Replace flatbread with your favourite pizza base recipe but buy mass produced pizza bases only as a last resort   
• White flour is the best for this flatbread
• for canapes, make in a rectangular tray and cut into squares

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.

PARTY FOOD: NO-SUGAR INSTANT SORBET

Family & friends will love this no-sugar instant sorbet, free of fat & preservatives    

more good-for-you treats below

Mango, Mint & Ginger Instant Sorbet
'Glorious, whatever the weather!' Taster

first published July 2017

 

Sorbets are a terrific substitute for the sugar, cream and preservative laden ice creams that kids keep demanding.  And, if your child is the right age and dexterous enough, they can make the sorbets themselves.

All you need is a smoothie maker, some frozen fruit (which of course you've been stockpiling in your freezer over recent weeks when bargains have been many!) and a bit of flavouring. 

Result: no-added-sugar cooling sweetness costing only a few pennies.  And  good for you!

67 has given a recipe for favourite Mango, Mint & Ginger but truly any fruit will do, so long as it's frozen.  Try Strawberry & Banana, Blueberries & Candied Ginger, Apple & Cinnamon. 

Be warned, though.  With a juicy fruit like mango, blueberries or raspberries*, it will take only minutes to make and serve.  Firmer fruit such as strawberries may not be as juicy as you'd like and need a little more time and work.  Unless you have a super efficient blender, or are looking for only one or 2 portions, you may want to try this with soft fruits. 

67 also tested a Capucchino Sorbet -- frozen strong coffee mixed with double cream and chocolate shards.  It was lovely; even better with a shot of cognac   but clearly not good for you, especially if there are cholesterol issues.   

Cost: depends on the fruit, min around a pound 
Serves: 1-2 but more if portions are party-sized.  Recipe multiplies easily

Ingred:
   1 cup frozen mango, originally fresh OR drained tinned in juice, not syrup
   2 tbsp orange, lime or lemon juice OR water
   1/2 tbsp fresh mint leaves
   1 tsp grated ginger (opt)

Method:

1. Blend all ingred in a smoothie maker (some blenders aren't as effective as smoothie makers)
2. Taste; depending on the fruit a few drops of maple syrup or a teaspoon or so of sugar may be necessary
3. Serve, garnished with mint leaves.

Tips:

• during a heat wave, frozen fruit is also good for breakfast, with yoghurt
• frozen yoghurt with frozen fresh fruit is next on the list of ingredients 67 will test for sorbets

             

See Nav Bar:RecipesII/Desserts (near end of list)...

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

PALAVER-FREE DILL PICKLES, low sugar & salt, vegan

There is nothing better than a good dill pickle and home-made are real crowdpleasers:

Easy-peasy Home-made Dill Pickles 
'Wow!  I love these, I do. Very refreshing.''Better than I expected.' Tasters

67's home made pickles* - inspired by tv chef Bobby Flay - are crisp and crunchy, bathed in an invigorating solution of vinegar, fresh dill, sugar and salt.  

67 used basic store cupboard ingredients (though pickling seeds if you have them, are fine) and the preparation is incredibly simple.  No jars have to be sterilised, no boiling water baths wrestled with and no storing the pickles for months until they 'ripen'.   Just easy prep, three days in the fridge and they're done. 

They taste fantastic - neither too sweet nor too vinegary.  

Family and guests will be very impressed. 

The pickles are excellent as a snack, as a side for burgers and hot dogs or adding a little assertiveness to dressings and salads.  

The amounts of sugar and salt are low and the home-made solution avoid nasty preservatives.   

Take advantage of low cucumber prices; this recipe won't break the bank.

The pickles will last 1-2 weeks.  

Cost: depending on cucumbers about £3.50

Makes: 1.5 litres

Ingred: 

   Brine   

      3.5 cups water

      1.25 cups white vinegar (white wine vinegar for pref. but standard white will do)

      1 tbsp sugar

      3/4 tbsp salt

      1/2 tsp Dijon mustard or 1 tsp mustard seeds

      3/4 tsp dried coriander or 1 tbsp coriander seeds (not fresh)

   1 kilo/2pounds supermarket cucumber, washed 

   2 cloves garlic, finely sliced 

   2 bunches fresh dill

   7-8 black peppercorns

Method:

FOOTBALL SNACKS: LOW-FAT, SALT AND SUGAR - MAXIMUM FLAVOUR

Some are definitely healthy; others just healthier; but no one will know by taste

A few simple twists and you can do much better than this:

Updated from Aug 2015 

Not-very-healthy Football Snacks

Courtesy of Readers Digest and licensed for reuse under this Creative Commons Licence

It's tempting to let football fans - god love 'em - to indulge during important sports events and to spoil them with their preferred high-fat, high-salt treats.  But is that wise?  

A few simple tweaks can minimise the damage unhealthy snacks cause and still offer sassy finger-licking food.  Carrot and celery sticks may feature but the showpieces here are cleaned up 'dirty foods'.   

Here are a few  'dirty' foods transformed:  lower-fat saucy chicken wings (NavBar:RecipesI/Chicken), Skinnier Chive and Onion dip,  sugar-free piquant relish and low-sugar ketchup.  They're so delicious no one will realise they're healthier.   


Favourites

BURGERS & HOT DOGS.  Low-fat chicken or fish burgers and chicken dogs will be accepted by nearly everyone, as long as the burgers don't have the texture of hockey pucks, and the condiments and salad are fresh, plentiful and have good flavour.

Try 67's Felafel Platter (vegetarian),  popular amongst staff at a French bank. See also Burgers Don't Need to be Unhealthy. 

Vegetarian chilli dogs are a good bet for those who won't eat meat.  Try quorn or middle Eastern brands (67 loves Tivali from Health Food Shops.)  Check before you buy; some brands are quite bready.  

CHILLI. Using turkey mince instead of beef in 67goingon50's signature dish doesn't stint on flavour or heat but cuts cholesterol.  Serve with separate bowls of grated cheese, finely chopped red onion, avocado mashed with lemon juice and dried chilli, tortilla chips, and finely diced fresh red chillis.  Then you've got yourself a party. 

Muscular Turkey Chilli, perfect for footie gatherings
(with cornbread bacon muffins) 

BUFFALO WINGS - Bake them naked until the fat begins to run, then brush with sauce/marinade at regular intervals. Serve extra sauce on the side or poured over the wings.  This year (2022) chicken wings have taken off, mainly due to their low price but also following the introduction of high-welfare chooks at M&S with bargain prices for wings, drums & thighs.  Two new sensational recipes are succulent Lemon Pepper Wings and exotic Dukkha Wings with a crunchy Middle Eastern flavour.

SKINNIER SANDWICHES: reduce protein by adding plenty of salad, veg or fruit.  Try cheddar with apple (dropped in lemon juice to stop browning); beef & sweet pickle with yoghurt mayo; smoked mackerel with olives & flaked almonds.  There won't be as much need for expensive protein and money can be saved.  

Ham & Celeriac, an unusually tasty sandwich filling

Reduce carbs with open-faced sandwiches: devilled tuna, ham hock & celeriac salad, or the popular hoisin chicken.  Vietnamese rice paper wraps provide an unexpected sensational treat.  

OR go for a completely carb-free sandwich - slice a cucumber in half lengthwise - or in slices - , remove seeds, stuff with a layer of ham then cheese; press together.  

Courtesy of Empowered Substance and licensed for reuse under this Creative Commons Licence

LOW-FAT DIPS
Have a look at Dips and Sauces for some wonderful low-fat, sassy dips.


DRINKS

If you're in the mood to party and your guests haven't far to go, try Party Sangria - one glass won't be enough to satisfy but too many and the floor will wobble. A no-alcohol version is also available

Go to Recipes I/Drinks on the NavBar for no/low alcohol drinks or double-duty options with alcohol and non-alcohol options from the same recipe. 

Party Sangria: 'It's as good as in Spain' Taster

Bar Snacks  

⦁ NUTS.  Make your own.  Spray raw nuts lightly with olive oil and spread out in a baking tray.  Roast in a 180C/350F/gas 4 preheated oven for no more than 5 minutes tossing half-way if they're getting too brown.  Salt lightly; add finely minced fresh or dried rosemary or smoked paprika.  

If packaged nuts are all that's available, pour them into a mesh strainer, shake vigorously to remove excess salt and rub with a paper napkin to reduce oil.    

⦁ CRISPS  There are plenty of low-salt and/or fat-reduced crisps around.  One of our favourite English food halls does a lentil based and a chickpea crisp which may not convince your kids but, with a creamy low-fat dip, makes a substitute no one will complain about.  Organic crisps are also good, though expensive and not lacking in salt and oil.

      TRY:  ROASTED SPICED CHICKPEAS: they more than meet the craving for something crunchy and savoury but are low in salt and preservative-free.  Try adding the Middle Eastern lemony spice, sumac, currently in supermarkets

⦁ CHIPS.  Crispy sweet potato roasted wedges are as good as fries and have more food value.  Cut 3 sweet potatoes in half lengthwise, then each half into three long spears.  (If there's time and for a more chip-like texture, drop the wedges into boiling water turn heat down sightly & leave for 8 mins before draining and shaking) Place in a bowl and pour over a scant tablespoon of olive oil.  Toss.  Spread out on a tray lined with greaseproof paper; bake 45 mins or until crisp and brown, turning once halfway through (Or use an Air Fryer, following manufacturer's instructions). Sprinkle lightly with salt and a 1/2 tablespoon of cajun seasoning. If the fans must have potatoes, go for Garlic Potato Wedges.  

⦁  SPARE RIBS: Reduce fat & tenderise the meat at the same time. Drop ribs
into boiling water with 2 onions and 2 cloves of garlic. Boil 5 mins; reduce heat to medium; simmer 30-45 mins or until tender & and nearly falling off the bone. (This step can take place up to 2 days before). When ready to cook, marinade
& roast as normal.

⦁ SAUSAGES.  Enjoy the flavour & texture grease-free.  Pierce with a fork several times.  Drop into boiling water; turn off heat and leave 10 mins.  Bake on a rack in a roasting tray so sausages don't sit in their own fat. To make up for the slightly drier texture, serve with tomato jam or no-sugar relish). 

NO-BUTTER GARLIC BREAD - Completely guilt-free - NO butter - but still the tastiest, crunchiest garlic bread ever.
    

Please leave a comment in the box below

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

'FLAT-PACKED' ROASTED CHICKEN IN 45mins

Save yourself pounds and a trip to the supermarket rotisserie with 67's Fast Roasted Chicken.

Lemon Garlic Spatchcocked Chicken
'Amazing taste & flavour for something cooked so quickly.'  Taster

Everyone loves whole roast chicken but mid-week no one wants to wait hours while it cooks.  Which probably explains the popularity of supermarket rotisseries despite the fact that the chicken gets soggy in the bag on the way home.

67's Lemon & Garlic Whole Roast Chicken is on the table in under an hour...prep included.  Cooking time is halved by removing the backbone of the chicken and flattening the breast, bringing the fleshiest part of the bird into closer contact with heat.  

The result is a wonderfully juicy, crispy bird, with the marinade seeping deep into the flesh.  It's a big improvement on a supermarket bird sweating in a foil bag. 

Doing stages 1-4 the night before means you can get the chicken in the oven as soon as you're in, before kicking off your shoes and getting a drink!

Cost:  £3-£5
Feeds: 4 as a main; 8 as a sports snack 

1.  Preheat oven to 190c/375f or equiv

2.  Turn the chicken breast side-down, feeling for the backbone.  Use a sharp knife to carefully slice down on first one and then the other side of the backbone.  (Freeze spine for stock) 

Courtesy of Jaimie Oliver  © Copyright Jaime Oliver  and licensed for reuse under this Creative Commons Licence

3.  Open out the chicken; turn it over;  press down heavily to flatten it. 

4.  Mix a marinade of 1.5 tablespoons of olive oil, 1.5 tbsp fresh lemon juice, the zest of half a lemon, 2/3 teaspoon finely grated garlic and 1-2 tbsp finely chopped parsley.  Brush this over the underside of the chicken and over the top,   pushing the marinade into the crevices and under the skin.  

5.  Bake 10 minutes breast side up.

6.  Turn bird over, chicken breast facing down. Bake 10 mins.

7.  Turn chicken breast right side up.  Bake 25 mins, turning the baking tray back to front halfway through for even cooking.

8.  Normally 67 would remove the skin to reduce fat but the marinade is so outstanding it would be a shame to.

9.  Carve.

Tips:

• if you're trying to wean people off fatty, sugary chicken wings, this could be a perfect solution
• spatchcocking is also perfect for the barbecue

More picnic meats on NavBar/RecipesI

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.

DIETERS' DELIGHT: CREAMY TOMATO GAZPACHO (Vegan), no carbs, low-fat, easy, frugal

Ambrosial low-fat & carb Gazpacho: 

 No-Cook Glorious Gazpacho (with Carnival Cornbread-Corn, Chilli, Onion & Ham)
'How can something so low-calorie taste so good?' 'Sublime!' Tasters

This summery tomato gazpacho* is tomato based with bell pepper, cucumber and sherry adding layers of delicate flavour.  Smooth and creamy but dairy-free, it has minimal salt.  

67 is not a great fan of gazpachos but this is one of the nicest, more-ish soups ever.  And it's ridiculously easy to make. 

67 used common all-garden vegetables (tomatoes @50p/punnet!) which produced a  piquant full-bodied flavour.   

The recipe was also tested on up-market highly flavoured Discovery tomatoes (£3.50 for 900gm/32oz.**), sweet pointed peppers and organic cucumber.  They gave the gazpacho an exquisite depth; the texture was gloriously silky.  If pockets are deep enough, this version is recommended.   

Whichever tomatoes are used, this healthiest of soups will tantalise the tastebuds; small quantities go a long way.

Cost: £1.50'ish to £4, depending on tomatoes

Serves: 4 

Ingred:

   1/2 cucumber peeled & de-seeded, set aside a scant 1/4, chop into small dice  for garnish; coarsely chop the rest 

   1/2 large bell pepper, seeds & membranes removed; set aside 1/4 of the pepper, chop in small dice for garnish; coarsely chop the rest & add to cucumber

   1kilo/2lbs tomatoes; save 3 tbsp seeds for garnish; chop the tomatoes in 1/4inch/1 cm wedges; add to coarsely chopped cucs & pepper

   1 tbsp finely diced large shallot or mild purple onions or white of green onions

   1/2 tsp grated garlic

   2 tbsp sherry
   1 tbsp red wine vinegar

   min 1 tsp, max 1 tbsp sea salt (67 used a generous teaspoon)

   

   3 tbsp olive oil

   ice cubes (opt)

   handful chopped cherry tomatoes

Garnish: finely diced cucumber & red pepper (as above)

             finely chopped fresh basil 

             slug of red wine vinegar

             chopped cherry tomatoes 

Method:

1. Mix garlic, sherry/red wine vinegar, sea salt & garlic with chopped toms, cucumber and pepper; rest at room temperature 30mins 
2. Add olive oil; blitz in a smoothie maker or high powered blender
3. If your blender/smoothie maker is not efficient, pour mix through a strainer into a jug; use the back of a ladle to push the mixture through the strainer for a minute or so. A few seeds & fibre will be left behind; discard.
4. Cool in refrigerator at least an hour
5. To serve, pour into bowls (add a few ice cubes if you like) : garnish with chopped cherry toms, cucumber & pepper dice, add a small shot of red wine vinegar (or more sherry), sprinkle over basil
6. Serve with Carnival Cornbread   

Comments:
'Amazing! How can something so low calorie taste so good?  I've always loved Gazpacho but yours was a real treat.  Definitely much better when very cold.' Campaign Manager

'I'm not a great fan of gazpacho but this one has a beautiful texture and great layers of flavour.  The cornbread - full of chunky corn niblets and cubed ham - is the perfect accompaniment.'  Retired Writer 

   *adapted from Bon Appetite magazine

**M&S

Please  leave a comment in the box below

More vegan/vegetarian dishes NavBar/Recipes II  

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