BUDGET BEEF MEATLOAF WITH SKINNY SCALLOPED POTATOES

Meatloaf - American comfort food -makes a terrific budget meal for family dinners or a special occasion like Mother's or Father's Day.

Skinny Meatloaf with easy-peasy Tomato Sauce 
and low-fat Scalloped Potatoes, French Style

1st posted 24 March 2015

Easy to put together, prepared in advance, the meal relies on supermeat meat bargains.

Both high-end grocers M&S & Waitrose regularly offer 500g mince for a minimum £2.  That's for 20% fat; 10% & 5% fat mince costs more.  20% fat mince isd fine for this recipe BUT the meatloaf will release a lot of fat so you must  carefully pour most of it off once the meatloaf is cooked.

500g/17.6oz mince makes a meatloaf large enough for 4, with leftovers for sandwiches.

This recipe gives a very light, moist, soft and meaty loaf.  You don't taste the mustard, onion, garlic & Worcestershire but it gives an incredible boost to the flavour.  The addition of oatmeal, not breadcrumbs, adds fibre and makes the loaf even better for you.  

It comes with its own rich and savoury sauce.  Teamed with Frech stryle scalloped potatoes, it a mouthwatering, satisfying low-cost, lower-fat meal.  

Want to make it go further still?  Whole boiled eggs in the centre 'a la Nigella' provide pretty slices and extra portions.  

Cost: £3.00'ish for meatloaf; around £5 for the meal (Mar 2023)
Serves: 4-6

Ingred:

500g/17.6oz minced beef
1 mug diced yellow onion
2 garlic cloves, grated 
2-3 tbsp Worcestershire sauce 
2 tbsp Dijon mustard
1/2 tbsp tomato puree (low-salt if you have salt issues)
2 med handfuls oatmeal 

 

          1 large raw egg 

        3 tbsp water or stock

1/2 to 1 tsp salt and 1 tsp pepper

          3 small soft-boiled eggs, cool (opt)

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

Method:

1. Pre-heat oven to 160c, 320F, 140 fan, gas mark 3.
2. Line bottom of loaf pan (9x5 in/23x15 cm) with a strip of greaseproof paper; leaving enough overhang to help release it from the tin when cooked
3. Coarsely process onions or dice finely; fry over med heat in 1 tsp olive oil until translucent. Cool
4. Peel eggs; leave whole
5. Blend garlic, Worcestershire, mustard and tomato puree in a bowl 
6. Add to turkey mince with onions; using a fork, mix lightly but thoroughly. Add oatmeal; toss with a fork.  Add one large egg and water/stock; mix well; add 1/2 - 1 tsp salt and 1/2-1 tsp pepper
7. Put just over half of the mince in the pan; if using hard boiuled eggs, arrange in a straight line down the middle.  Cover with the rest of the mince; with a light touch forming a rounded loaf shape.
8. Pour half the ketchup mix over the top, reserving the rest for topping up as it comes out of the oven  
9. Put a container of water in the bottom of the oven oven (important; keeps meat moist).  
10. Bake one hour 15 mins; inner temperature should be 70 degrees C.
11. Rest 15 minutes; use a serrated knife to slice.
12. Serve alongside Scalloped Potatoes, French style and frozen peas.

Please leave a Comment in the box below

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

PACKED LUNCHES FOR GROWN-UPS, make ahead

Turn ho-hum packed lunches into Glory Hallelujah!

Some of this material has appeared elsewhere in the blog

Lunchbox Slaw: Healthy, high-fibre make-ahead salad that's Incredibly good for you and sog-free.  'Lovely crunchy salad.' Taster

Back at work but struggling without access to your favourite local cafe or sandwich bar?  Plan ahead and make your own...

67goingon50 is quite a fan of packed lunches.  For one thing, they're much healthier for you.  For another, you can save quite a bit of money bringing food from home

But your packed lunch has got to be good.  No point making all that effort and feeding it to the birds on the way home.  


WHAT MAKES A GOOD ADULT PACKED LUNCH? 

Hearty, healthy, satisfying adult packed lunches is down to planning and variety, not necessarily skill.

You want something colourful and tasty. Something with contrasts in texture and flavour.  Usually, though not always, something low-fat and cholesterol, low salt, low sugar and if using carbs, either high in fibre or moderate in portion.  

A packed lunch should be attractive and occasionally include something unexpected, exciting.  But definitely not anything that leaves you feeling heavy and sleepy.

VARIETY

...is the key.  

:ALMOST-INSTANT PORTABLE SALADS

Any one of these 4 almost-instant salads adds a terrific burst of colour and flavour at 'lunch al desko'

Avocado, Beetroot & Radish Salad: vegan, bursting with vitamins & minerals 

3-minute Asparagus, Pea & Corn Salad  creamy low-fat easy

Calamari Rice salad: break the salmon/cod habit 

Tropical Chicken Salad: banishes that 'leftovers again?!' feeling

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

EDITORIAL: CORONAVIRUS, POLITICS & THE MEDIA

67goingon50 has avoided commenting on Coronavirus recently because the situation has become so fraught, it's difficult to work out what's true and what people would like to be true.  

Yes, the Government has made mistakes and many people have suffered because of them.  But mistakes are inevitable in these unprecedented times and problems have been dealt with incredibly quickly under the circumstances -- albeit ably assisted by the military.  Show me any other political party or group that would have done better.  

I am so glad Lockdown is on the way out.  I think it has driven the media and critics of the government completely mad.  I think many people have lost their judgment and are behaving disgracefully and out of proportion to events.  

People have (conveniently?) forgotten that governments around the world have been working flat out for months trying to sort out the Corona-crisis.  That ministers and officials are exhausted, and there is little relief in store for months more.  And then in the Autumn it will likely start all over again.  

In the UK, the Prime Minister Boris Johnson was hospitalised and nearly died.  Many senior cabinet members had bouts of Covid 19.  They are all apparently 'recovered' but evidence shows that effects of Covid can linger much longer than expected.  Where is the compassion and understanding from the public?

Yes, we get that they're angry but to be frothing like wild beasts?  I repeat, the Government is working flat out.  Everyone else has had the government-subsided leisure to watch, criticise and take pot-shots - and more - at their favourite enemies.  And try to create new ones.

As for Dominic Cummings.  Is there anyone else who has had to deal not only with trying to sort out the effects of an unknown virus at its most terrifying peak but also the unreasoning hatred of fervent anti-Dom-terrorists?  Who became so afraid to leave his wife and son alone in a home under siege that he sought sanctuary for them 200+ miles north of London? 

The press has told so many lies, I am astonished.  But somehow, by now, not surprised.   I consider Journalism a noble profession.  What we have seen this week is the whining, whinging petulant behaviour of demanding toddlers throwing a tantrum.  Not a good look.



Have a look at this tweet from Jay Beecher:

''The tribalism, hate, fake outrage, double standards, political point-scoring, hasassment, divisiveness and media bias currently plaguing British politics and society in general, is completely destroying this once great country.''

67goingon50 hopes it's not true but begins to fear that it will be.

WALLET-FRIENDLY SALADS: healthy

Presentation makes all the difference with salads....

1st posted 2015

Four Basic Ingredients...

        Add a few toasted seeds or nuts; Serve with herby yoghurt-mayo.  

Cost: £1.50 max 

Feeds: 4

• lettuce (Red Gems, English lettuce, Romaine, shredded Iceberg) 
• cucumber 
• sliced tomatoes
• grated carrot

Method:  Wash lettuce leaves; arrange a ring of lettuce leaves, top facing outwards, near the outer edge of the plate. Slice cucumber evenly on a slant: arrange a ring of them just inside the outer edge of the lettuce (the slightly pointed end of the slice faces outwards).  Slice tomatoes; spray with olive oil & lightly salt.  Make a ring of tomato slices on the bottom half of the cucumber.  Coarsely grate carrot; heap in centre.  

***

Multiple Ingredient Mixed Salad...

Outer layer: English lettuce; layer 2: halved cucumber slices; layer 3: carrot peelings; layer 4: sliced raw mushrooms (with stems); centre: halved baby yellow and red tomatoes topped with tenderstem broccoli. Surface scattered with chopped green beans (cooked 3 minutes and shocked in ice or cold water) and red onion rings. Remove or add items, such as rings or strips of bell pepper, cress, lamb's lettuce.  Also leftover veg or raw cauliflower florets, corn or diced butternut squash cooked or as for green beans. Serve with Balsamic Vinaigrette.
                                                         ***

Tomato & Olive Salad...

Spray halved baby tomatoes; lightly salt.  Add olives and red onion rings. Substitute: torn fresh or dried basil, mozzarella or feta, artichoke hearts or seasoned lemon marinated avocado slices

***

Mixed Salad with Protein (Triple Duty)

As with Mixed Salad above.  The ham rose is formed by wrapping strips of ham around a central point.  Other sliced meat can be used or flaked smoked mackerel sprinkled with plenty of lemon juice and zest.  Or try a mound of tuna-sweetcorn OR cubed spiced firm tofu OR tofu slices marinated in a one-to-one blend of soy sauce and sherry spiced with grated garlic & ginger, drained (as is or fried till outer edges are crispy.) Serve with yoghurt-mayo, with seasoning appropriate to protein.

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.

FRUGAL BBQ WINGS: Easy, Frugal, Low-Salt, Portable, Prep Ahead, Snack

Turn cheap 'n cheerful chicken wings into a 'gimme more, quick' delight...

photo 4.8.16

Skinnier BBQ Wings with Peach Dipping Sauce: lower in fat but high in taste 

Chicken wings - often at great prices in the supermarket - have got to be one of the most popular item  at a gathering.  There are recipes galore in both this blog and on the net, ranging from gently spiced to hot and heady.  Preparation can be easy-peasy or complicated.   Cooking methods include: oven, air fryer, deep fried, braised or casseroled. 

The recipe here is one of the simple but tasty ones.  Because who wants complication when we're trying to work out what is common sense during an easing lockdown?  The wings need only a few ingredients and is easily made.  

67goingon50's oven-baked method guarantees lower fat without losing crispness and can be applied to outdoor cooking as well.

Makes: 24 pieces (recipe easily doubles) 

Ingredients

   10-12 decent sized wings

Sauce   

     1/2 decent coffee mug tomato ketchup (your own or spicy lower-sugar brands*) 

      1.5 tablespoons molasses/black sugar OR dark brown sugar

     2 tablespoons reduced-salt (not low-salt) soy sauce

     1-2 dashes hot sauce (tabasco??), to taste

     one small dried chipotle chilli, reconstitution water & pureed OR 1/4 tsp chipotle pepper (opt)

Method:

RASPBERRY ALMOND MIDI-CAKE, wallet-friendly, quick & easy, oven option

Raspberries, almonds and coconut = a summery bake for 1 (or 2)... 

photo 29.5.19

 Healthily indulgent Raspberry Almond Cake for 1 (recipe multiplies nicely)

If you're hitting the books, this gorgeous little raspberry sponge will provide a lovely break.  It will satisfy sweet cravings  - but only in a non-indulgent quantity.  

It's great for using up fresh raspberries; or if you're still hesitant to use up your flour during Lockdown/s and love ground almonds. 

Despite it's size, the cake is delicately textured, not at all dry, and smells irresistibly of hot raspberries and orange. 

There is even a healthy element with wholemeal flour for fibre and an option for less sugar.  

Like all air-fryer cakes, it took just 10 minutes to prep and under 20 mins to cook.  

The recipe is intended for one, mind.  Definitely double it if you're treating two.


Cost: not much
Feeds: 1

Ingreds:
   4 rounded tbsp plain flour
   1 rounded tbsp wholemeal flour
   1/2 tsp baking powder
   min 1-max 2 tbsp sugar
   1 rounded tbsp ground almonds
   1 room temperature egg
   1 tbsp orange juice
   zest of half an orange
   30gm/1 generous oz soft butter
   1/2 tsp orange essence (vanilla will also do)

   30 gm/small handful fresh raspberries

   Topping: icing sugar or dried unsweetened coconut

Method:

1. Preheat air fryer to 155 or oven to 180c/350f
   
2. 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 
3. Place all ingreds apart from raspberries in the order given in a mixing bowl; beat well with electric beaters or a whisk
4. Pour or scrape into the pan; spread to the edges with a spatula, leaving a depression in the middle; push berries into the top of the batter
5. Cook 15-18 mins in the air fryer; 20-25 mins in oven
6. Serve lightly dusted with icing sugar or unsweetened dried coconut

Tips:

• Don't have an air fryer?  Bake in a preheated 180c/350f oven 20-25 mins or until a toothpick comes out clean
• A larger cake is not suitable for an air fryer: triple ingredients and bake in a  7"x 10"/18cm x 26 cm rectangle or 9"/18 cm square/round, 45-50 mins at 180c/350f/gas 4.  
• Replace raspberries with blackberries 

More air-fried baking on NavBar: Recipes I/Baking

Please leave 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.    

SKINNIER SCOTCH EGGS: wallet friendly, lower fat & cholesterol

Low-fat Scotch Eggs -- healthier, better for you and wallet conscious!

photos 13/5/16

Serve these Scotch Eggs in quarters for a lower-cost per portion treat 
'This was great, full of flavour, good and oniony; it really did not taste low-fat at all.' 20-something Fijian-Aussie taster

'Artisan' Scotch Eggs are not frugal but these home-made beauties served in halves or quarters, make a delightful wallet-friendly treat. They'll look great on a buffet table.  

67 has cut fat, cholesterol  and preservatives but the Scotch Eggs taste just as good - some say, even better - than the usual thing.  Make them a day in advance.

The trick to these skinnier Scotch Eggs is using turkey or chicken mince, not pork.  Add wallet-friendly ham hock and a single high-meat sausage for flavour.
  
Forget about deep-frying; spray the breadcrumb layer generously with olive oil before baking for the crisp outer shel.  

This healthier version doesn't have that chef-y 'runny' yolk.  67 reckons that's a small price to pay.

Cost: £3.50
Makes: 4 Scotch Eggs - 16 portions 

Ingred:
   200gms/8oz minced turkey  
     50gms/1 3/4oz finely diced cooked ham hock, sliced ham or pastrami 
    1 venison or wild boar sausage, skin removed
    1 tsp Dijon or wholegrain mustard
    3/4 tsp dried nutmeg
    1/2 tsp celery salt (opt)
    1/4 bunch chives or 1/3 bunch spring onions, finely chopped
     
    4 raw eggs
    
    1 beaten egg 
    handful of flour
    3/4 cup breadcrumbs (home-made or Panko; 67 processed stale bread into crumbs)

Method:

RECIPES POSTED ON TWITTER RECENTLY

In case you missed them, these are the recipes tweeted recently @BrightSunEnter1 while 67goingon50 was away.


LOW-FAT/CHOLESTEROL DESSERTS: 
Mint Chocolate Mousse, low-sugar, no egg yolk; cream optional 
White Chocolate & Berry Tart: no-bake, lower fat, thrillingly easy

KIDS' COOKING FOR MOTHERS' DAY: 

Chocolate Flower Pancakes: easy; as good to eat as to look at 
French Toast Sticks with opt sweet & boozy dip: needs supervision; heady indulgence 

CARBS
Spelt Pasta Salad with Mushrooms, Peas & Chive Oil: Vegan delight 
Potato Rosemary No-Knead Focaccia: all you need is a spoon & time

SALADS
Beet, Zucchini, Orange & Walnut: pretty as a picture; fabulously juicy & tasty
Fantastic Frugal Simple Salad: it's all in the presentation
Perfectly Pretty Mixed Salads: a treat for the eyes and for the stomach!







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

BUDGET VE DAY AFTERNOON TEA : some no-flour or butter; some healthier

Wallet-friendly recipes (which are also pretty healthy) for a VE Day Celebration:

67goingon50 has trawled the Archives for the best wallet-friendly recipes for an afternoon tea reflecting difficult times after World War II and our current situation of continuing shortages.

The recipes are mostly easy, healthier than most, but gratifyingly delicious.

Enjoy!

Unforgettable Flaky Scones: sugar-free  higher fibre (A)

Cherry Macaroons (A): low sugar, flour-free 

Almond Chocolate Meringue Cookies: flour-free, 10 mins prep

Healthier Sausage Rolls: Lower Fat Sausage Rolls (A)

Basic Chocolate Sponge: butter-free, Easy-peasy

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