AIR FRYER MIDI-MOCHA CAKE, easy, singletons, air fryer, child-friendly, ill & infirm

Everyone knows about mug cakes, cooked in minutes in a microwave.  67goingon50 proudly introduces fast and easy Air Fryer Midi Cakes...

Air-Fried Mocha Cake , topped with Chocolate Chips 
'A quick cake, not a pudding, with a scrumptious texture' Taster

27/9/18

67goingon50 loves the idea of microwave mug cakes but has never found a recipe where reality met expectations.  Until the blogger cooked the mug cake batter in an air fryer.

I know, I know, air fryers are for low-fat but ultra-crispy chicken wings and ribs and wedges and chips and other so-called 'dirty' foods.  

But if you have an air fryer, baking cakes & cookies in them is surprisingly successful.   

Cakes cooked in an air-fryer are easy and quick, and best of all for the calorie-conscious, there are few - if any - leftovers for illicit snacking.  

Air-fried cakes produce a gently crisp outer shell and a tender buttery crumb.  No dampness; a cake, therefore, not a pudding!

Cooking it in the air fryer's 6inch/15cm pan, provided more than enough for two decent portions.  Because it's so small, the cake is low in fat/carbs, sugar - low in anything really that's not healthy.

It's as easy as a mug cake to make and perfect for singles or small households.  Mary Berry's dump-it-all-in-and-mix method is a doddle. And you can ignore the 'big' oven. 

Air-fried cakes take 15 mins to cook compared to 5 in the microwave but is worth it for the wonderful texture.   

Cost: £1.75'ish (2024)

Serves: 1-2


Ingred (in this order):
     

     4 tbsp plain white flour

     1 tbsp wholemeal flour  
     1/2 tsp baking powder
     1.5-2 tbsp sugar
     1 tbsp instant coffee   

   1 room temperature egg
   1 tbsp plant/dairy cream
   30 gm/1generous ounce very soft butter/vegan margarine
   1/2 tsp vanilla

   30 gm/1 generous ounce good chocolate, melted and cooled 

    

    Garnish: 1-2 tbsp dark chocolate chips (optional but wonderful)

Method:

1. Lightly butter a 6inch/15cm pan; cut out a circle of greaseproof paper to fit the pan and place, ink side down, in the base 
2. Melt chocolate; cool slightly; set aside
3. In the order indicated, add all ingredients except chocolate chips in a good sized bowl; beat with electric beaters until amalgamated
4. Pour into prepared tin, levelling the batter with a spoon or spatula
5. Scatter over chocolate chips, if using
6. Set air fryer to 155c/311f
7. Bake 15-18 mins or until a toothpick inserted into the centre comes out clean

Tips:

• double the recipe and double the time for a deeper celebration cake for Valentines' or birthdays; thickly ice with less-butter fluffy buttercream
• No air fryer?  Bake in a 180C/350F oven 20-25 mins or until a skewer inserted in centre comes out clean
• The book and article* which inspired the mocha mini-cake contains many other variations  
• Instructions for microwave cooking are available in the source material below
• Replace chocolate chips with chopped walnuts or flaked almonds

*Daily Telegraph 2015, mug cake cookbook by Lene Knudsen and Sandra Mahut

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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.    

STRAWBERRY ALMOND BREAKFAST MUFFINS

Trying to find ways to use all those lovely Strawberries in the shops?  Try these ultra-healthy prepare-ahead breakfast muffins...

Healthy Lower-guilt Strawberry Almond Breakfast Muffins, Prepare Ahead
'Liked the bursts of different fruits' 'expected cake-like texture; liked mix of   favours but maybe too many?' Tasters

photo 4/9/16

Chilly mornings require a warm breakfast and 67's prepare-ahead scrumptious Strawberry Muffins* are just the thing.  Walk out the door -- adult or child -- with these warm health giving beauties and the morning will be off to a great low-guilt start.     

Unlike high-sugar shop muffins 67 Strawberry Muffins are truly health conscious.  Sugar and butter levels are low; heart-friendly fibre is high.  At least two types of fresh fruit plus gut-friendly dairy help strengthen the immune system.  

Almost all the prep can be done the night before; just turn on the oven on as soon as you get up and start the butter melting gently. 

The muffins are not like cupcakes; they have the texture of something healthier but are very tasty.   

If there are any leftovers,  they remain moist and flavourful next day.  They freeze beautifully but should - would be - eaten in a month.  

With nights drawing in, Strawberry Muffins will be a welcome addition to a  cuppa, whatever the time of day. 

Cost: £2.50
Makes: 12 good sized muffins

Ingred:

   75gm/2.5oz plain white flour
   75gm/2.5oz wholemeal flour
   10gm/1/3oz oat or wheat bran or ground almonds 
     1 tsp baking powder
     1/2 tsp baking soda
     1/8 tsp salt
     1/2 tsp cinnamon
     75 gm/2.5oz soft brown sugar

     1 large egg
     187ml/6oz buttermilk OR 125 gm yoghurt plus 60 ml milk 
     30gm/1oz unsalted, melted butter
     1/2 tsp orange or vanilla extract

     75gm/2.5oz grated peeled pear, drained 
     90gm/generous 3oz grated carrot
     90gm/generous 3oz strawberries, cut into 8
     zest of an orange

     30gm/1oz  flaked almonds (opt)    

Method:

SKINNIER COTTAGE PIE WITH LATIN AMERICAN TWIST, wallet-friendly, heart-friendly, prepare ahead

It's cottage pie, Jim but not as we know it...

A lighter Cottage Pie with a  Latina Twist

24/9/15

67goingon50 has never really got on with English Cottage Pies  - they can be bland and dry but this 67 version using turkey, packs a wee kick and hits a culinary spot. 

It's wallet-friendly,  heart-friendly, light, tasty, comforting and looks great.  

The dish has more gravy than usual but slightly less topping.  If you're cooking for a family, or for a guy, or if you are a guy, or simply aren't worried about carbs, 67 suggests double the amount of potatoes and sweet potatoes. 

Minced chicken can replace turkey but beef, even if low-fat, will be heavier in flavour.

Cost:  £3.00

Feeds: 2-3 (recipe doubles easily)

Ingred:

    1 lge sweet potato & 1 baking potato (about 250gm/9oz each)

    1  large red or yellow onion

    1 green pepper, in med dice 

    1 large carrot, in small dice

    1/2 green or red chilli, de-seeded & minced 

       OR 1/2 tsp chilli flakes

    250 gm/8 oz turkey mince

    1 clove garlic, grated

     

    300 ml good stock (home-made pref but granules/cubes are ok)   

    2 tbsp cornflour mixed with 4 tbsp cold water

    1 tbsp tomato puree, salt-free if poss

    50 gms sun blush tomatoes (opt)

    4-7 dashes Tobasco sauce 

    2 tbsp Worcestershire sauce

   

    1/2 cup drained or fresh sweetcorn niblets

    1/2 cup frozen peas

   

    1 tbsp soft butter

    cracked black pepper and a little salt

    3-4 tbsp yoghurt (opt)

Method:

FRUGAL STUDENT MEALS: 10 MINUTE SOUP NOODLES, triple duty, low-fat

Get thee down to Chinatown for wallet-friendly cupboard ingredients to speed up and brighten meals...  

updated 26/8/19

This is the Chinese version of Ramen, one of those go-to dishes when you've arrived home starving and want something good, fast.  As long as you have some stock in your fridge (or granules or cubes), a bit of protein and some veg, putting together a satisfying dinner is a cinch.

The great thing about Chinese noodles - in supermarkets as well as Chinatowns - is that they're so cheap and keep well in a plastic bag in the cupboard.  They come in all shapes and sizes, including low-carb, vegetarian and gluten or egg-free. (67's How to Use Your Noodle(s) is a good guide.)    

They're easy to use.  Pour boiling water over; leave 5 mins; drain.  Simples!

Like ramen, the ingredients depend on the contents of your fridge and cupboard.  

The Blogger had uncooked pork loin and broccoli to use up and added brown mushrooms, carrot shavings and green onions.  But any variety of veg and any other meat will do, OR shellfish (fresh or defrosted) OR tofu marinaded in a 1-1 mix of reduced-salt soy sauce & dry sherry mixed with a generous pinch of grated garlic and ginger. 

Specialist Asian ingredients aren't necessary but sliced reconstituted dried Shitake mushrooms (expensive but last forever), bamboo shoots, bean sprouts and finely sliced Chinese cabbage add an exotic layer of flavour and texture.
    
Whichever ingredients you choose, the broth needs to be well flavoured and plentiful.  For your health's sake, please do not use pre-packaged noodle & soup sachets; many contain nasty preservatives and noxious oils.  If you haven't had a chance to make home-add stock, granules or cubes are better.   

Cost: £1.50, depending on ingredients on hand (2019)
Serves: 1

Ingred:
    1 knot noodles, wonton for preference but any will do

   2/3 pint/400 ml good stock plus 1/3 pint water if stock is defrosted
   2 spring onions, whites only, finely sliced
   1 lge clove garlic, grated
   1 inch/2 cm peeled ginger, grated
   100-150 gms meat, fish or tofu
   a generous handful of two types of raw vegetable, eg broccoli, mushrooms, shredded carrots
    pepper
    reduced salt soy sauce

    garnish(opt): finely sliced green shoots of spring onions; sesame seeds 

Method:

1. If using raw meat, slice thinly; it will cook almost instantly in the hot broth  (partially freezing the meat and using a sharp knife will help) 
2. Frozen shellfish should be defrosted and rinsed; tofu should be cut into generous bite-sized pieces before marinading 
3. If using cooked meat or fish, cut or shred into bite-size pieces 
4. Place noodles in large bowl; pour boiling water over; rest 5 mins; drain & rinse; set aside 
5. Place stock, whites of spring onions, garlic & ginger in a good sized pot; bring to the boil. Reduce heat to slow bubble (If stock was defrosted, boil gently  5 mins, top up with 1/3 pint water)
6. Add veg & raw protein to stock, cook 2-3 mins; remove from stock with a slotted spoon; set aside 
7. Put half the noodles in a large bowl
8. Scatter half of veg and protein on top 
9. Add rest of noodles then the rest of veg and protein 
10. Pour over boiling hot stock; allow to sit 1-2 mins  
11. Garnish with green onions and/or sesame seeds

Tips:

• If you liked this, you will also like Amost Instant Noodle Dishes, Thai Spicy Larb - mince (chicken, beef, pork or tofu) & noodles, and the ultra-frugal Spicy Sesame Noodle Salad          
• Other vegetables to use include green beans, carrot matchsticks, sliced celery or bean sprouts, mange tout, thinly sliced courgette (last three added at the last minute, with noodles)          

                          More noodles on NavBar: Recipes I & II...

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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.  

FRUGAL HEALTHY STUDENT FOOD: 'INSTANT' BAGELS

Learn how to make these startlingly easy bagels and you will soon graduate to full-fledged loaves...

Am-a-zing Bagels: Delicious home-made, no yeast, fat or added sugar!
'Both bagels - air-fried and oven-baked - are very good.' 'These are really great!' Tasters

One of the best activities for students hitting the books is breadmaking.  It forces you to get up from your desk at regular intervals, insuring your poor battered brain gets a break.  It helps the budget, giving you fabulous bread for pennies.  And home-made bread with a bit of extra fibre but no nasty preservatives is much better for you than shop bought.  

These home-made bagels are extraordinary, not only because they are so quick and easy to make. But also the bagels have no fat, no added sugar and no yeast.   

Yet they're as tasty and chewy as the classic, much-loved Brick Lane offerings.  Best of all, they are a one-step delight - no boiling involved.  

The recipe was adapted from Skinny Taste, for which much gratitude.  

The photo shows that shaping the dough needs a bit (!) of practice.  But the actual preparation is simple -- just 10mins from start to finish. 

The bagels can be cooked in the oven but if you have an air-fryer, they bake in half the time.   

Cost: max £2, (less if you already have 0% fat Greek or Icelandic yoghurt in the fridge and seeds in the cupboard) 
Makes: 4 but recipe multiplies easily 

Ingredients:
   1 cup plain flour, including 2-3 tbsp brown flour
   2 tsp baking powder
   1/2 tsp sea salt

   170gm/6oz 0-fat plain Greek or Icelandic yoghurt (other yoghurts will be too wet - 67 used Fahy)
   1 egg, separated

extra flour for rolling
   
   Toppings: sesame seed, Nigella seeds, sunflower seeds, onion flakes or a combination

Method:

1. Blend dry ingred in a medium bowl
2. In a separate bowl, whisk the egg white until frothy and white
3. Put the yoghurt in the same cup used to measure the flour; the yoghurt  won't fill it; top it up with the egg white (it will probably take all of it)
4. Using a fork, whisk the wet ingreds into the flour until it's clumping together
5. Dump onto lightly floured board; press firmly together in a not-quite-kneading motion 20 times or until the dough is no longer sticky, you may need to gradually add 1/4-1/3 cup ore flour to the board.  There should be no dough on your hands when you pull them away 
6. Divide dough into four equal pieces 
7. Either: roll dough into balls, poke your finger through the middle and stretch it until it is bagel shaped
   
8. OR form ropes about 3/4inch/2cm in diameter and form into a bagel 
   
9. Spread your chosen topping on a wide plate
10. Brush the bagel with beaten egg yolk and liberally scatter over your chosen topping, or press the top of the bagel into the plate of topping
11. AIR FRYER: Bake at 180c/350f for 11-12 mins, cool 10 mins 
12. OVEN: Bake 25mins on top shelf of an oven pre-heated to 180c/350f ; wait 10 mins before eating 

Comments:
'Both are great bagels but I think I prefer the one cooked in the air-fryer - it's got stronger flavour and more solid consistency.  But both are good and were very welcome as an afternoon snack -- I'm only sorry I didn't wait to have them at home with smoked salmon!' Recovering political agent.
'These are really great!' Campaign manager

Tips:

• If you liked these you will also like some other no-knead breads: Foccacia, Cinnamon Rolls (Make Ahead), Cheese & Walnut Light Wholemeal Soda Bread (option for no common wheat), Vegan Pizza (with carnivore & vegetarian options)
• Cup sizes: 67 used English cups (250ml) but any cup will do as long as the proportions are honoured, ie, it's used for both dry and wet ingredients
• Skinny Taste offers gluten-free and dairy-free bagels which 67 has not tested

More on NavBar: Recipes I/Baking

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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.   

FRUGAL STUDENT FOOD: HIGH PROTEIN VEGETARIAN SALAD

Pulses have come a long way, baby and here's the proof...a gorgeous salad that gives any other salads a run for their money

Vegetable & Pulses Salad with Beetroot-Tahini Dressing 

A single tin of pulses, salad & veg (including leftovers), an unforgettable dressing and some crunchy garnish makes this one of those frugal wonders: tasty, sassy, healthy and impressive.

It's a meal in itself, with nuts, tahini and yoghurt providing all the amino acids necessary for a balanced dish.  

67's recipe provides suggestions for the mix of veg and pulses but be guided by what's available in your kitchen.  The amount of veg should be equal to or more than the amount of beans.  Just make sure the dressing adds a punch of flavour or colour and brings everything altogether.  

Cost: depends on what's in your fridge but £4.50'ish (5/24 depending on what's in the fridge) will likely do it

Feeds: 3-4; more as a side (recipe multiples easily)

Ingred:

   1 tin kidney or white beans, drained and washed until the beans are completely free of juices

   generous handful small cauliflower florets and trimmed green beans, cooked in boiling water 3 mins then drained

   4 tbsp sun-blush tomatoes, either make-your-own sun blush toms OR  deli OR jarred sun blush toms

   3-4 wedges marinated peppers, either make-your-own or deli or jarred marinated peppers

   handful fresh cucumber, in med wedges 

   handful fresh tomatoes; if baby toms, sliced; if normal toms, in large dice

   4 large raw mushrooms in small wedges

   1 tablespoon finely chopped chives or parsley (opt)

Garnish

   handful spinach leaves for a base

   peanuts or cashews, lightly salted (if using commercial salted nuts, rub them with a paper serviette to remove some of the oil and salt)

Dressing

   100gm/3 1/2oz thick 0-fat yoghurt

   2 tbsp mayonnaise

   1 tsp lemon juice or white wine vinegar

   1 tbsp chopped fresh mint or 1 tsp dried  

   pepper & salt

   rounded tablespoon good tahini (or, in a pinch, unsweetened peanut butter)

   1 med beetroot in vinegar, drained, in small dice 

Method:

1. In a large bowl, gently mix pulses and veg, distributing everything evenly - a mouthful should contain nearly every element
2. Garnish with nuts
3. Mix dressing ingred; serve separately

Tips:

• if you liked this, you will also like these vegan salads: Green Goddess plus Carnival Tomato Salads, Broccoli, Beetroot, Orange & Cashew Salad, Green Bean, Mushroom & Nut (low-cal, prep ahead).  Then an ever-so-easy Lettuce Salad with Green Herb Dressing, and for   carnivores Grapefruit, Mint & Cooked Meat (leftovers; dieter's delight; vegan opt)
• chunks of fruit: nectarine, watermelon, citrus fruit, apple, pear, pineapple will can make salads sparkle
• replace meat with tofu for vegan or eggs for vegetarian protein 

See Balancing Vegetarian Meals  
NavBar: RecipesII/Salads

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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.

FRUGAL STUDENT FOOD: ONE-POT BACON RICE SUPPER, sassy frugal & nutritious

Every household has its 'restrict further food spending - budget's getting low' days.  Here's a brilliant solution.

1st posted 2018; updated 10/24

   CURRENTLY BEING EDITED & UPDATED; BACK SHORTLY

This dish proves that small - very small - amounts of protein mixed with vegetables and carbs can make a frugal dish a singular delight.  

Called 'Bacon & Egg Pie' in some North American Chinese restaurants, the dish makes good use of a few slices of back bacon and a solitary egg.  The bacon - two slices minimum, 3 if you're living dangerously - adds a glorious saltiness but the fat is removed to reduce calories.  The egg adds its own sauce. 

SWEETCORN, POLENTA & SPELT SOUP DIPPERS, egg, butter and common-wheat free; vegan opt

A different flour combo makes unusual but delightful Savoury Pancakes...

Polenta & Sweetcorn Pancakes, perfect with soups/stews or as a satisfying snack

Thick vegetable soups like Spiced Cauliflower or Potage of Swede & Bacon need something bready, either to dip, or to spread good stuff on top of.   

These soup dippers are a good bet.  Inspired by Ella's vegan fritters, 67 used non-common-wheat flour, and replaced vegan dairy products with organic cows milk. Obviously going full vegan is also an option. 

Sweetcorn Pancakes with Avocado 

Eat these warm if you can (store in the bottom of a medium oven separated by squares of greaseproof paper and wrapped in a clean tea towel).  They'd be great with bacon jam (if you've no blood pressure issues) or vegan tomato jam.  67 likes them best topped with avocado dipped in lemon juice and lightly seasoned with salt and pepper.

You'll need to process some of the corn but otherwise, the recipe is pretty straightforward.  

Cost: £2.50'ish
Makes 16 dippers/pancakes

Ingreds:

  1x300gm/11oz fresh OR tin/packet corn, drained (divided)

  2 tbsp plain yoghurt (unstrained is fine)

  140ml dairy or plant milk

  1/2 tsp chilli flakes

  2 tbsp finely chopped chives
  2-3 tbsp finely diced red pepper or drained sun-blush tomatoes,(opt but adds a bit of pizazz)

  110gm polenta
  2 tbsp wholewheat spelt flour +
  2.5 tbsp buckwheat flour (or plain spelt flour)
  (OR 4.5 tbsp plain spelt flour)
  1 tsp baking soda
  good sprinkling salt

  
  
Method:

1. Blitz 2/3 of the sweetcorn in a food processor or using a stick blender until smooth; add yoghurt & milk; stir till smooth; mix in chilli, chives, bell pepper and remaining 1/3 of corn niblets
2. Mix polenta, flours, soda & salt in a good-sized bowl
3. Stir wet ingredients into dry until just mixed; leave at least 10 mins
4. Heat a good-sized non-stick frying pan over med heat; generously spray  with veg oil
5. Spoon in generous tablespoons of batter (67 usually manages 4); cook until bubbles appear on the surface and bottom is golden brown, about 3 mins (check by lifting up the bottom with a fish slice); flip; cook 2 more mins
6. Keep pancakes warm, separated with a square of greaseproof paper, covered with a clean tea towel, in a moderate oven
   
7. Serve alongside soup or stews, topped with sliced or mashed avocado drizzled with lemon juice and seasoned well with salt and pepper OR on their own as a substantial snack with bacon jam or vegan tomato jam (as abov

Comments:  

'I love corn and this is a delightful way of eating it. It's worth getting fresh ears when in season.' Retired writer

Tips:

If corn is on the cob, remove leaves and the silky covering; drop into  a large pan of boiling salted water; let the water return to the boil; turn off heat, cover and leave 3-5 mins.  Cool.  To remove niblets, see https://www.youtube.com/watch?v=YOJrREMXBYo 

If you liked this you will also like:

    Bacon & Corn Savoury Pancakes, portable & perfect for lunchboxes
    Cornbread with niblets, spring onions & chilli

Please leave a comment in the box below 

This is a B  Lee/ Bright Sun Enterprises recipe and may not be reproduced without written permission.

SPICY CAULIFLOWER POTAGE, Frugal, Vegan, Gluten-free

Gorgeously velvety cauliflower soup with a hit of spice...

Frugal but fabulously ambrosial Spicy Cauliflower Potage

Cauliflower is one of those frugal vegetables which, though tasty and satisfying, can sometimes be a bit boring.

But not this soup from 67, which has a sublime texture and a hint - or two - of Indian spices.  It is really lovely, the more so since it is so wallet-friendly.  And a bonus: it has anti-inflammatory qualities.

No organic caulis were available when 67 was shopping but standard English cauliflower, blanched for 20 mins in 9 parts water and 1 part vinegar, produced a delicate and beautiful soup to rival anything from an organic garden.

Brown rice thickens the soup while adding digestion friendly fibre; it also adds a hint of nuttiness to liven up texture.  A med potato or white rice can replace brown rice.  

Don't be nervous about the spices - the potage does have a wee kick but it's  delicate and really raises the soup to superior levels.  If you're serving the potage to kids and they're not happy,  stir through an extra tsp of strained plain yoghurt before making your swirls.   

Cost: £1.25
Makes: 4 dinner-sized bowls

Ingreds:
   1 med onion, chopped
   2 tbsp olive oil, separated   

   3 med garlic cloves, finely grated
   1 tbsp peeled finely grated fresh ginger
   1 tsp turmeric
   1 tsp cumin
   1 tsp dried coriander leaves
   2 tbsp washed brown or white rice or a med potato, peeled

  6 cups cauliflower florets, in small pieces (one med cauli)
   
   pinch of chilli flakes
   1/2 tsp salt
   3 cups good vegetable stock (or chicken stock for carnivores)

   few tablespoons yoghurt for garnish

Method:

1. Heat 1 tbsp olive oil in a large heavy bottomed pan over med high heat; add onion, sauté until soft but not browned
2. Add 2nd tbsp olive oil; stir in garlic, ginger, spices and rice; stir about a minute or until flavours are infused
3. Add cauliflower, reduce heat to med-low; partly cover and sweat 15 mins
4. Add stock, salt & chilli flakes 
5. Bring to the boil; partially cover, cook 15 mins
6. Check for seasoning
7. Blitz with a stick blender until completely pureed
8. Pour into serving bowls; drizzle yoghurt over the top

Tips:

Add up to another cup of broth for a thinner soup.

Nav Bar: Recipes II/Soups

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

SPEEDY BEEF & COURGETTE SUPPER, lower-fat, high nutrition, no-carb opt

Quick & Easy: restores energy after a long, hard day in the trenches...

Stir-fried Beef & Courgette: fast & nutritious 

6's Courgette & Beef stir-fry is a lower-fat, highly nutritious alternative to the more commonplace deep-or-shallow fried crispy courgette.

It's a cleaner version, with the addition of tender beef slices to raise protein levels.  Beef can be replaced with chicken or a vegetarian/vegan option but 67 loves the deep savouriness of the version pictured.

Rice makes a perfect side but for the carbo-averse, the beef-courgette combo is ultra-tasty and satisfying.

Cost: £2 per portion (without sides)
Feeds: 1 but is easily multiplied; sides make it go further

Ingreds:
   100-150gm/3.5-generous 5 oz reasonably tender steak like rump

      1 tbsp dry sherry
      1 tbsp reduced salt soy sauce
      1/2 tsp cornflour or rice flour mixed with 1/2 tsp cold water to a paste
  
   200-250gm/7-9oz courgettes, in 2.5inch/6cm batons

   peanut or light vegetable oil
   up to 1/4 cup water or stock

   garnish: 1 spring onion, trimmed of brown leaves, sliced finely at an angle
                sesame seeds

Optional rice or noodles

Method:

SPICY SWEETCORN & BEETROOT SALSA, Vegan, high fibre

Another late summer vegetable at bargain prices... 

Spicy Corn & Beetroot Salsa, with Roast thighs in Orange Sesame Sauce

Corn niblets & beetroot are unexpected salad companions; add a creamy spicy dressing with a lingering layer of heat and the salad quickly becomes striking.  And startlingly delicious.

Beetroot is a 67 favourite: it's low-calorie, full of important vitamins and minerals and can help lower blood pressure.  It adds great taste and texture contrast and is versatile, too.  It also looks great on the plate.  

Corn - one of your 5-a-day recommended vegetables - is full of fibre and great for the digestion.  It shouldn't be eaten in unlimited quantities - they're high in starch - but nothing beats fresh juicy niblets.  They are also great for the skin.

Cost:  £1.50'ish
Feeds: 2

Ingred: 
   6 tbsp cooked corn niblets - from fresh cobs (packet, tin or freezer also works well) 
   6 tbsp cooked beetroot, peeled, diced and drained on paper towels
   2-3 tbsp med dice peeled celery   
   2-3 tbsp med dice radish
   lettuce leaves, of any kind, whole or shredded
  
   1/3 cup Yoghurt-mayo 
   1/2 small fresh chilli, finely diced  (membranes & seeds removed) OR pinch of chilli flakes OR hot sauce like Tabasco* to taste

Method:

1. If corn is on the cob, remove leaves and the silky covering; drop into  a large pan of boiling salted water; let the water return to the boil; turn off heat, cover and leave 3-5 mins.  Cool. 
2. To remove niblets, see https://www.youtube.com/watch?v=YOJrREMXBYo 
3. Once niblets are cool, mix all veg apart from lettuce 
4. In separate bowl mix yoghurt-mayo with choice of hot chillis or sauce
5. Moisten the corn salad; heap onto whole lettuce leaves or alongside shredded lettuce
6. Drizzle more dressing over; serve remainder on the side 

 Roast Chicken Thighs in Orange & Sesame Sauce (low-fat & cholesterol)
    1.  4-8 boneless, skinless chicken thighs, marinaded 20 mins in:  
            juice & zest of med orange or equiv lime
            2 tbsp reduced salt soy sauce
            2 tbsp sherry/white grape juice/stock
            1 tbsp cornstarch (not polenta) or rice flour mixed to a paste with 1 tbsp cold water
   2.  Drain thighs, keeping marinade
   3.  Bake at 190c/375f 25-30 mins, brushing the thighs generously with marinade every 7-8 mins until brown at the edges and cooked through
   4.  Brush a final time and roll in 2-3 tbsp sesame seeds

   

*67 tested a new hot sauce, Jethro's Sticky Barbeque: 

delightfully hot, smokey & slightly sweet but not cheap

                                                      More chicken on NavBar/Recipes 1: Chicken... 

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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.