PENSIONERS' DELIGHT: CHICKEN TRAYBAKE WITH ORANGE, HOISIN & VEG

Don't forget to have a look at Welcome to the Blog

for the latest grocery/food news

and tips on turning economy food into tasty satisfying dishes

Terrifically tasty easy one-tray supper: under a fiver for 2 meals ...

first published 2019

Mix, cover, pop in the oven, bake & serve: Simples! Plenty of leftovers

This recipe was originally planned as a treat for parents on a frugal date night, at home, when the kids have gone to bed and they can relax with a bit of booze.  

But it also works well as a Pensioner's Delight.  Not only is it wallet-friendly, it's also quick & easy to prepare and can be made in advance.  It's low in fat, high in fibre & protein and makes enough for two meals for 2.

Chunks of healthy veg complement the meaty chicken pieces, bathed but not buried in enticing lower-fat sauce.  

Thighs would be best but you could also use legs or, for an even more frugal meal,  drumsticks*.  

The alcohol is optional; if you prefer, replace it with grape juice or even water or stock.

 

The all-in-one dish, alongside a pretty plate of simple salad ingredients like cheap but sensational Mediterranean Tomatoes and/or a Single Vegetable Salads like Radish or Cucumber. i

Cost: £4.00'ish (6/22)

Serves: 4  

Ingreds:

   4 good-sized chicken thighs, skin removed (freeze uncooked thighs for another time)

   500gm/17oz cleaned unpeeled potatoes in med chunks OR small/new potatoes 

   a scant cup medium sized cauliflower florets

   3-4 med carrots, peeled, in generous 1/2 inch/3.8cm slices on the slant

   2-3 med purple (or yellow) onions, quartered
  

   4-6 spring onions, finely chopped

   

Braising sauce   

    3 tbsp hoisin sauce**

    1.5 tbsp maple syrup or honey
    1.5-3 tbsp sherry/brandy/white grape juice
    1.5 tsp sesame oil
    zest of an orange, coarsely grated
    juice of half an orange
    2 tsp grated ginger
    1 tsp grated garlic
    1/4 tsp 5-spice powder (opt)

garnish: orange slices    

Method:

FOOLPRO0F 'GIMME-MORE ' BROWNIES: indulgence suiting all budgets

Everyone needs an easy recipe for brownies that wows the crowds; this is it...

Foolproof recipe for sensational brownies on special occasions
or when a treat is required.   'Gorgeous!' Taster

67 has been making these brownies for decades, and at one time provided them to an upmarket gym --  they always sold out on delivery day.   

Brownies are not the healthiest treats in the world, being full of the 'baddies': butter, sugar and chocolate.  But, boy are they popular; very popular...particularly with chaps.   

For health reasons, no one should make brownies often but brownies like these are guaranteed to lift a mood.  they are perfect as an indulgence for loved ones needing a treat -- like going back to school.   

The basic recipe is pretty easy.  67goingon50's managed to make it slightly healthier; the amount of sugar has been trimmed and part of the flour is wholemeal.  

With their shiny crisp tops and rich cake-like interiors with pockets of squidginess, the brownies are stand-alone indulgences.  

But replacing  a few items or adding a few extras changes their character completely...in a good way.  

Instead of vanilla, use essence of orange or caramel (both near the vanilla in Waitrose, £1.30 for a bottle which lasts forever) or add expresso for a mocha flavour.  And/or mix into the batter fruit or nuts or white or dark chocolate chips before baking.  

Gild the lily by adding a light dusting of icing sugar OR squiggles of melted white or dark chocolate.  A layer of 67's fluffy chocolate buttercream icing adds delicious creaminess.   And if you really want to go over the top, scatter over broken mint matchsticks or chopped caramel chocolate bars or broken chocolate truffles.  

If budget isn't a problem, the sky is the limit.

Keeping portions small is usually the advice given but, mindful of rumours that some chaps complain about 67's portion sizes, it might be a good idea to cut half or 2/3 of the baked Brownes into the generous portions shown in the photo, and the rest in health-conscious servings.

  

NOTE: there have been occasions when the blogger had neither the will nor the time to go through the folding process and simply blended the chocolate and batter with electric beaters on low; similarly with the flour and batter.  There was a change in texture but not in a bad way.  

Cost: £3.50p (June 2022) not including additions or toppings
Feeds: 16 (or 20 for the health conscious) 

Ingred:

185gm/ 6.5oz 70% dark baking chocolate (frugal: Bournville ) 

185gm/6.5oz unsalted butter   

3 large eggs

135gm/4.75oz white granulated sugar + 115gm/4 generous oz soft brown sugar OR 250gm white sugar 

    

55gm white plain flour + 30gm self-raising brown flour OR 85 gm/3oz plain flour 

40gm/1.25oz cocoa powder

1 tsp vanilla (or essence of orange, peppermint, caramel)

  

Method:

PASTA WITH MUSHROOMS, PEAS & CHIVE OIL: VEGAN

Delicious, satisfying multi-textured vegan pasta with layers of gorgeous flavour...

first posted 2018 under spelt pasta

Peas, mushrooms & chive oil turn this healthy pasta into a star attraction...
'...really tasty with beautifully blended flavours and wonderfully meat-y textures - in a good vegan way '

67 has never been a great fan of conventional pasta due to issues with white common wheat and spikes in blood sugar.  

But this pasta dish with wholemeal pasta (replacing spelt in the original recipe), is a winner!  It's nutty, very tasty and surprisingly filling - and doesn't leave you feeling slightly drugged.  

Spelt Mushroom & Pea Pasta, created by 67, partners beautifully with Chive Oil (see leftovers in Tips)  

You can use another plain pasta or another oil - garlic, parsley - but the effect won't be quite the same.   

Each mouthful of this recipe is a delight.   And if there are carnivores at table, they won't miss the meat.

67 was out of parmesan (and this is a vegan recipe anyway) but if you're not vegan, parmesan or Grana Padana (cheaper) would be the icing on the cake.    

Those with deep pockets can try adding truffles.  Dried porcini mushrooms can replace a few of the common-all-garden mushrooms.   (Neither would be suitable for those who dislike strong flavours.)

Cost: £1.75 max (6/22), much less depending on what ingred are on hand
Feeds: 1, but multiples easily

Ingreds:

    80gm/2.8oz whole wheat pasta

    
    75-100gm/3.5-2.6oz mushrooms, quartered
    juice of half a lemon
    olive oil
    pinch of thyme
    
    1/3 cup frozen peas
    
    3 tbsp Chive Oil
    pepper & salt, to taste
    
   Garnish: 
       Parmesan (opt)

Method:

PENSIONERS' DELIGHT: SMOKED MACKEREL, GRAPEFRUIT & MINT SALAD:

SNEAKS IN AT A FIVER('ish) BUT PERFECT FOR 1-of-your-2 FISH MEALS A WEEK... 

Smoked mackerel & Grapefruit Salad, stuffed with Omega 3's: tasty, refreshing,  low fat & carb 

Smoked Mackerel is really great at this time of year and still priced reasonably compared to fresh.

It's not exactly frugal but it is stuffed with health-giving Omega 3. It is so high in good proteins and healthy fibre, you could have a vegetarian meal the next day to make up for the cost.

Smoked mackerel is so versatile.  In a heat wave, it's great in salads whether  teamed with leaves & fruit or/and rice or cooked potato.  

And, of course, smoked mackerel is ready for the plate; it doesn't have to be cooked!

In this recipe, tangy grapefruit and mint provide a lively counterpoint to the rich, succulent fish.

The salad doesn't need exotic cupboard ingredients but still offers delicious layers of flavour. 

If budget allows, fresh mint is best but leftover mint elevates fruit smoothies or the high protein make-it-yourself vegetarian felafel.  

Fresh Mint also freezes well; just bung it in its packet in the freezer and retrieve as  needed.  You won't be able to use it to decorate like fresh mint but if you treat it as if it was dried, it'll add a deep - in a good way - layer of minty flavour.  

Cost: £5 (less for some brands of smoked mackerel) 

Feeds: 2-3 

Ingred:

  1.5-2 x smoked mackerel fillets*, (around 150gm/5.2oz - the number of fillets in a package can vary) 

 

  1 round soft or crisp lettuce (or a mixture of both)

  1 grapefruit, pref (but a not-too-sweet orange will do)

  1 tsp lemon juice

  1 tsp dry white wine/grape juice

  2.5  tbsp olive oil

  pepper (no salt!)

  4-5 good-sized leaves mint, finely chopped, or 1/3 tsp dried mint

Method:

SMALL HOUSEHOLD MIDI-STRAWBERRY SPONGE: dairy & fat-free, make ahead, can be frugal

Melt-in-the-mouth classic sponge with best of season strawberries...

first posted 2017'ish; updated 2024

Classic sponge stuffed with double cream and Balsamic Strawberries
'So lovely we kept back some to enjoy the next day.'

If you've never made your own sponge cake, there's a treat in store.

This one was discovered in Spain and is the perfect summer treat; it's light, airy and melt-in-the mouth with a fragrant tender brown crust.  

Okay, there's a little more sugar than usual for 67goingon50 but it's not excessive.  

Despite the sugar, the sponge otherwise is pretty healthy with no added fat and only a small amount of flour.  For this recipe 67 recommends making the sponge the day before needed.

The filling here is strawberries in balsamic vinegar with whipped dairy or plant cream.  In truth, any fruit will do but strawberries during Wimbledon do tend to be at their best.  

And if balsamic flavoured fruit is not your thing, just sprinkle over a tablespoon or so of sugar until the jammy juices run. 

The sponge - called Bread cake -  is served on the Spanish Mediterranean coast with breakfast coffee, unadorned.  With afternoon coffee, fruit & cream is added on request.  

Feel free to substitute your own sponge recipe (English sponges will be a little heavier) or even cheap and cheerful supermarket sponges but obviously the culinary experience will change.

This version provides four decent portions.  If you only need two, store half the sponge (unfilled) for later.  It keeps well wrapped in a double layer of clingfilm and refrigerated, for a couple of days, or in the freezer for 2 weeks.  

If you're trying to be very healthy, don't bother with cream and fill the the plain sponge layers with a sugar-free compote/jam made from fresh berries.  It makes a light treat in an adult packed lunch. 

The sponge is easy to make but attention to detail pays off.  Electric beaters are essential for best results.  

Cost: £1.75 + cost of berries plus cream if using (2022)

Makes: 3-4 portions

Ingredients:

   2 large eggs

   62gm/2oz white sugar + 30gm/1oz white sugar (for egg whites)

   45gm/1.5oz self raising flour (if using plain flour, add 1/2 tsp baking powder and remove 1 tablespoon of the mix)

    1/2 tsp vanilla essence (opt)

 

Garnish:
    Double or Whipping dairy cream OR Vegan Cream whisked to medium-firm peaks (opt)

    Balsamic Strawberries: see below OR plain sliced strawberries

  

  

Method:

HOW TO CUT CARBS & STAY IN BUDGET:15 MINUTE SPICY GLASS NOODLES ; high fibre, Triple Duty

Don't forget to have a look at Welcome to the Blog

for the latest grocery/food news

and tips on turning economy food into tasty satisfying dishes

Low-carb Diets and Budgets don't always get along very well...

Springy low-carb noodles, crunchy veg & peanut-y dressing = wonderfully summery Asian salads.  Add protein of choice, here prawns.
'really fresh and bright taste; peanuts & other crunchy bits give added interest.' 

But careful choices can make life a lot easier for slimming or health-conscious shoppers during out Cost of Living Crisis.  

Cutting back on carbs often means more has to be spent on vegetables, fruit and expensive protein (animal or vegetable) to satisfy the appetite and balance intake.

Dieters' Delight Noodles

Most of us could (should) not live without carbs and one of 67's favourite solutions is noodles made of green bean starch.  (See How to Use Your Noodle/s) Also called 'glass' or 'thread' noodles, they are not totally carb free but the starch is of a different order to 'taters or wheat based products like bread and pasta.  'Glass' noodles are springy, transparent and quickly absorb flavour.  They are found in Chinatowns. (Also, surprisingly, Sainsbury's & Tesco!). Costing £2 for 8x2oz individual portions, they sell out quickly.  

Spicy Glass Noodle Salad is a wonderful combo of Asian flavours and Western Veg & Protein.  Triple Duty with a vegan base, it is easy to put together and can be made ahead.  It'll also helps use up items 'resting' in the veg drawer!

Dieters' Delight Noodles

Cost:  £1.50 plus cost of protein (Prawn Noodle Salad using 140g/70z cooked prawns works out at  £5 for 4 portions)
Feeds: 3-4; (recipe halves nicely)

Ingred:
   114gm/4oz 'glass' green bean starch noodles
(OR rice or egg noodles)

   6 tbsp spring onions, white & green, finely chopped
   
   30g/1oz drained tinned water chestnuts, in fine matchsticks
   30g/1oz drained tinned bamboo shoots, in fine matchsticks

   30g/1oz finely sliced red bell pepper

   1/4 cup defrosted frozen peas

   any cooked leftover veg like cauliflower, broccoli, green beans, mange tout 

    generous handful salted roasted peanuts, coarsely chopped (if using store-bought, rub roughly with paper serviettes to remove smoky of the oil and salt)

     min 140g/7oz protein, if using

   pinch or two chilli flakes, to taste (opt)

Dressing:

1 tsp sesame oil (opt)

2 tbsp peanut butter or tahini

1.5 tbsp cold jasmine tea (or stock or water)

1.5 tbsp soy sauce, pref reduced salt for oldies   

1.5 tbsp red wine (or other) vinegar

1.5-2 tbsp sugar or honey or maple syrup

1.5 tbsp peanut or other light veg oil

2 med cloves peeled garlic, grated

30g/1oz peeled fresh ginger, grated

juice & zest of half an orange

Method:

PENSIONERS' £5 DELIGHT: SAUSAGE BEAN & BEER STEW with salad and Apple Hand Pies; veggie option

Multiplies easily for family-sized parties but also great for couples & singletons...

Sausage, Beer and Bean Casserole; frugal, tasty, healthy, boozy.
'Loved it - tangy & much more interesting than usual stews.' 
20+ Fijian Australian Taster

updated June 2022; photo 9/8/16

Sausages are still holding their own in the UK despite scare stories linking them to an 18% higher risk of cancer.

The truth is: those figures are linked to a daily dose of fatty, poor quality sausages.  If that's you, think again.  

For most people, eating sausages infrequently and then only free-range high-meat, or lower-fat versions like venison or wild boar, won't bring you any closer to death's door.  

Independent or artisan butchers stock sausages from farmers specialising in small production.  They will be a little more expensive but vastly superior in quality.  More importantly the flavour is so good, just a couple of sausages treated well, go far and become good value. 

Some supermarkets stock packaged sausages that are a good compromise between high-quality and junk.  But 67 urges you to at least try high quality sausages if budget permits.  

This recipe calls for two good-quality sausages (though more can be added) and will feed two people quite happily as part of a three course meal.  

The beer gives a pleasing flavour (even for non beer drinkers) but feel free to replace with wine, grape or apple juice or good stock.

Note: 67 has not tested vegetarian sausages in this recipe but sees no reason why they wouldn't work 

Cost: (of sausage dish) £3.00, incl beer
Feeds: 2 (or 1 extremely hungry-possibly hung-over-chap...)

Ingred:
    min 2 venison or wild boar sausages or equiv 
    1 tsp olive or vegetable oil
    1 med onion, diced
    1 full coffee mug of pale ale OR equiv
    1-2 tsp muscovado (black/molasses) sugar    
    1 tbsp tomato puree
    dash of Worcestershire sauce

    1 tin butter beans (recommended) or other white beans, rinsed & drained
    
    juice of half a lime or lemon
    1 generous tsp wholegrain mustard
    1 tsp sweet paprika

Garnish: 1 tomato, deseeded, and diced
              olive oil
              salt
              1-2 tsp minced fresh parsley

Method:

1. Bring a small pot of water to the boil; prick sausages all over with a fork; drop into boiling water (releasing some fat).  
2. Turn off heat; rest 10 mins; cool.  These steps are not necessary for vegetarian sausages.
3. Slice sausages thickly; heat olive oil in a deep frying pan over med-high heat; brown sausage slices on both sides (a few mins), remove & set aside  on greaseproof paper
4. Reduce heat to medium; add onion to pan; fry until soft & translucent without browning - about 10 mins
5. Add ale; then tom puree, sugar, Worcestershire & thyme; scrape bottom of pan to remove crusty bits
6. Bring to a boil; reduce to a simmer; leave until half the liquid is gone
7. Turn up heat to med: add sausages, drained butter beans, paprika, mustard & lime juice; stir 
8. Heat through 5-10 mins
9. Check seasoning; add more pepper and salt if necessary or a bit more ale or stock if too dry
10. For garnish: generously spray tomato dice with olive oil; add salt & pepper; stir through finely chopped parsley
11. Served scattered with tomato & parsley, alongside half a large baguette and half a recipe of Lettuce with Green Herb dressing
12. Dessert? Easy Apple Hand Pies provides a beautiful ending, with or without ice cream

Comments:

'I wish I'd had this recipe at uni; it's amazing how one can turn two sausages into such a tasty dish!'  Holder of 2 honours degrees.

'Loved the flavour: it was tangy & much more interesting than usual stews.' 

20+ Fijian Australian Taster

Tips:

• Toulouse sausages, twice the size of normal ones, are also great in this recipe
• Don't have molasses sugar? Sub with dark brown sugar.
• Replace beer with wine, grape or apple juice or good stock
• When poaching sausages, do several at a time; cool, refrigerate then freeze in pairs

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.  

 

BUDGET FRIENDLY FABULOUS TREATS FOR DAD

Vanilla Sheetcake with Fresh Cherries: American-style sheetcake is a terrific showcase for fat, ripe English cherries ...

Buffet/picnic dessert/treat in guilt-free('ish) portions
'Absolutely magnificent: moist, gorgeous & the cherries are perfectly ripe!' 

Mini Brandied Cherry Cheesecakes: Very pretty, very tasty, very satisfying...

Sweet (in all senses) little Cherry Cheesecake pots pack a flavour punch,
  'Gorgeous! Perfectly proportioned.'

Plum, Nectarine & Brandy Tart: fit for a special occasion...or just a bang-up Sunday lunch

A fresh fruit tart with brandy & ginger syrup -- a magnificent mouthful,
here with drizzle icing but could come with toasted flaked almonds or ice cream 

'Sensational!' 'The brandy was just right' not too much and not too little.' Tasters

Iced 'Man Magnet' Spicy Ginger Cookies: There is something about darkly spicy ginger cookies that act like men magnets...

Spicy Ginger Cookies with white chocolate drizzle & crystallised ginger
'Oh yeah! This is a real cookie!' 'Very More-ish.' (tasters)

Nectarine Blueberry Hand Pies:  Wallet-friendly ripen-at-home nectarines and a few handfuls of berries make an easy, winning dessert...

Hand pastries with nectarines, blueberries & ginger
(plus cinnamon sticks from leftover pastry)

'The combo of generous fruit, icing & melt-in-the-mouth pastry is wonderful!'  

Peach & Strawberry Trifle  Perfect for a heat wave and cooks looking for help from supermarket friends... 

Peaches & Strawberries make a fine trifle combo

Cherry Garica Ice Cream: just 5 ingredients. One of the nicest, tastiest, healthiest ice creams; and ideal for older Dads ...

Sensational creamy soft ice containing just cherries, banana & chocolate 
'No-fat and healthy.  Unbelievable!' 'Absolutely brilliant & utterly delicious!'

And one for a splurge: Irish coffee Cheesecake.  Dads will adore this indulgent ravishing adult dessert especially since it's a little healthier than usual... 

Please leave a Comment in the Box below

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

PENSIONERS' DELIGHT: £4 COUPLE'S MEAL, 3-COURSE SPICY CHINESE PORK SHOULDER , prepare ahead

£4 Easy tasty meal for 2: main course, carb & salad 

Couple's spicy, succulent Asian spiced pork steaks with potatoes & salad
'Hurrah!  Meat & two veg and no gloopy teeth jarring sauce.' 

These low-fat, low-sugar pork shoulder steaks are perfect for pensioners, a small household or cost-conscious family.  

They're easily prepped ahead, then slipped onto the barbie or in an oven or air fryer. 

67 only had new potatoes to hand; they were cooked al dente and fried till golden in a pan generously sprayed with oil (as in photo above).  Lower-fat options are ultra-crispy, steaming Uber baked potatoes (baked with the meat) OR super-easy 5-minute Asian noodles.   

A simple frugal salad refreshes and satisfies.  

Poaching the meat beforehand helps tenderise the meat and reduces fat.  After marinading, it's succulent, subtly flavoured with Asian spices but without a gloopy, teeth-jarring sauce.  

Note: The pork steaks in the packet* were almost like fillet steaks,  well over an inch thick.  Most pork steaks are about a third that size and will likely require less baking time.

 
Feeds: 2, easily multiplied
Cost:  £4 for 3 courses  (2xPork shoulder steaks £1.50; 2 x baked potatoes £1 - or less; sauce 50p; salad 50p)

Ingred:

2 pork steaks  

1.5 tbsp dry sherry/white wine/grape juice

1.5 tbsp reduced-salt (not low-salt) soy sauce (if there are salt or blood-pressure issues, replace half the soy sauce with water or stock)

pinch sugar

med clove garlic, grated or minced

generous pinch each dried cinnamon, nutmeg and cloves OR rounded 1/4 tsp 5-spice powder

rounded 1/8 tsp salt

1 generous tsp Dijon or other mild mustard

Method: 

67GOINGON50 CONDIMENTS CUPBOARD

During a time like this when grocery prices are rising and shortages of foods are a worry, it's important to be clever with your cooking.

A few 67goingon50's favourite Asian condiments that pack a punch of flavour

Yes, we need to economise with our grocery lists but cutting back on flavour enhancers like condiments can be a false economy.  Because - just as it is important to include in your weekly shop one treat meal when pleasure can overcome frugality (or one might lost the will to live!) - so it is important to have a selection of sauces on hand that add flavour, colour and excitement to a dish. 

They can make a real difference between so-so tired ingredients and something special, at very little cost.

This post includes a list of what 67 considers to be essential condiments in the 67goingon50 cupboard.  

The list was compiled over a number of years, and it's likely you won't want to get them all in one go.  Just start with the ones you fancy and take it from there. 

Own-brand condiments in supermarkets like M&S (67's local) & Waitrose are great; they taste good, don''t include too much vinegar and are well priced.  But if you can afford the best, go for it!

What's in the 67goingon50 Fridge:

 

M&S Dijon mustard
M&S wholegrain mustard
Suma salt-free tomato paste (tube)

Anchovy Paste

M&S Piccalilly (cauliflower based mixed veg in mustard sauce, exceptional )

M&S Sliced Dill Pickles

Ketchup (any lower sugar)

         Seggiano Basil Pesto, when 67 can afford it (full of expensive ingredients - olive - not lesser vegetable - oil, fresh basil, parmesan instead of a parmesan-subsitute - and probably cost less than buying all the ingredients yourself; a little goes a long way!)

SPICE MIXES
Middle Eastern Spice Rub: aromas and flavours of the Souk 

The 67 Cupboard: a dribble of one of these - photo above - perks up meat, vegetables and rice

 

   

Oyster Sauce

Hoisin Sauce

Chiu Chow Chilli Oil (very hot; only for the adventurous!)

Tahini - invaluable for make-your-own hummous for half the price of shop-bought 

Bottled lemon juice  - because 60p for a single lemon is a little outrageous and bags of lemons/limes go to waste in a small/single household

          

LUXURY CONDIMENTS/TOAST TOPPERS: when you're feeling flush OR it's treat of the week time.  They are home-made, will last only 3-4 days (if that) in the fridge but what days!!

Artichoke & Olive Tapenade toast topper:  delicately pale, lightly salted but wonderful flavour & texture  

Bacon Jam with Brandy: outrageous, sophisticated oniony toast spread stuffed with bacon bits and hinting of coffee; salty, sweet, tangy, you'll go mad for it

Lemon Curd: On bog standard supermarket bread or artisan loaves, will make you think you've died and gone to heaven; Americans adore this and Lower sugar Chocolate Hazelnut Spread.  Team either with a layer of cream cheese

Tomato Onion Jam: Sassy, savoury, low-salt; elevates bog-standard cheese 

.

And remember, you can make your own pickled vegetables at very little cost 

Ready in 10 minutes

Also see Fuss-Free Simple Dill Pickles: low-sugar/salt, Vegan

Please leave a Comment in the box below 

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