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With many UK poultry farms decimated by Avian 'flu, shoppers have been looking elsewhere for inexpensive protein.
Nothing quite matches chicken for value for money but there are thrifty tasty alternatives:
1. Minced beef - one the few foods that has actually fallen in price during the cost-of-living crisis. M&S has been selling 500g/17oz packets of beef mince for around £2 for quite a while; Waitrose has now joined the fray.
Even at the ridiculously low price, many bargain-hunters will hesitate to buy the product because of its relatively fat levels. But trust 67; the Blogger frequently buys at least one and the freezer is always loaded with individual bagged up portions.
In the middle of a cost-of-living crisis, anyway, 67 isn't sure we can turn up our noses at beef. Yes, we want to be vegan/vegetarian if we can but good meat in the right quantities is a prime source of the essential amino acids which bodies cannot survive without.
And, the truth is, so far, this has been good quality beef. The fat is clear, it does not smell unpleasant and the flavour and texture are very tasty indeed.
Cooked properly so that fat renders off but moisture remains, the mince is excellent in burgers, kebabs, meatballs, meatloaves and the delicious Burger Soup posted this week. The key is to find a way to drain away the fat without affecting taste and mouth-feel.
For burgers, kebabs and meatballs, grill/bake over a cooling rack set in a baking tray so that the meat doesn't stew in its own fats. Keep the burgers, kebabs & meatballs most with plenty of ketchup/mustard, or dipping sauces or sliced, sightly salted tomatoes to add moisture.
For a bolognaise-type sauce, break up the meat and fry it over moderate heat until the pink is nearly gone, then pour it into a sieve over a bowl and allow it to drain for at last 5 mins. The fat and liquid which is released can be thrown away or popped into the freezer so that the fat can be lifted off and the juices used in the recipe.
For a meatloaf, bake as normal but when the meatloaf is done and its juices have been released into the pan, don't let it be re-absorbed. Carefully pour off the juices into a heatproof bowl; place it in the freezer 10mins; remove the fat and pour the meat juices back over the meatloaf or incorporate them into a gravy/sauce.
500gm/17.6 oz mince provides:
- 4-5 decent burgers; more if made into sliders (small burgers). Sliders are great for families with kids. Most kids and mums will have only one slider but there should a few leftover for big eaters
- several kebabs, meatballs, depending on size
- a 10inx12in/30x25cm tray of lasagne or baked pasta bolognaise for 8 people (note: a 3-course lasagne meal will cost a little more than £5)
- 1 meatloaf cooked in a (9x5 in/23x15 cm) loaf tin makes 7-8 decent slices
PORK
Pork is becoming a more popular meat not just because it's increasingly well-priced. It is also - when properly cooked - almost as healthy as chicken, and beautifully tender. And, being a 'light/pink' meat, it's a good compromise between poultry (which can get boring) and more expensive, less easily digested beef.
Pork is also one of the few foods that boost Vitamin D.
Pork shoulder steaks are a good cut for busy households; it cooks quickly and takes on flavours well. Though it has more fat than the more expensive pork fillet, it is within reasonable limits. Even the fatty cuts like ribs can be made healthy by cooking them slowly so the fat is rendered off.
Try:
FISH
Several thrifty family-pleasing recipes are found in 16 delicious recipes for tinned/smoked fish. 67 particularly recommends the wonderful Creamy Tuna Pasta Casserole with Potato Chip Topping.
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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
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