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

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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:

(NEW) SEEDED CHEAT'S LOW-FAT TORTILLA CHIPS, Almost Instant, high-fibre, Easy-Peasy

Have a look at Welcome to the Blog (nav bar, above) for more recipes, 

latest grocery news and tips on new products & shopping

 Almost as easy as buying a packet but much better for you...

Freshly oven baked tortilla chips with a mix of Zatar seasoning and Smoked Patrika
'Fab replacement for bagged crisps/tortillas; really crispy, more-ish & satisfying.'  

If you watch your weight and cholesterol, cravings for a bag of commercially produced potato crisps (chips, in American parlance) or tortillas.  If it's once in a while, giving in is easy.  

But after getting used to - and enjoying - a regime of home-made treats where salt and fat are controlled, and preservatives and additives ruthlessly cut (such as roasted spiced chickpeas and stovetop popcorn) commercial chips & tortillas no longer appeal.

So the discovery of some wholewheat and plain flour tortilla/wraps with linseed and poppy seeds* was a chance to experiment. 

The tortilla wraps were, after all, relatively healthy: high in fibre and with some Vitamin D, good for natural immunity. 

But in the same way that thinly sliced baguettes make great crostini canapés, so chopped up tortillas make great crispy crunchy tortillas when flash fried or - for the cholesterol phobic - baked.

The baked ones have an almost cracker like texture, but thinner and better.  The fried ones were just like my old favourites from Whole Foods - ultra crispy and a real treat - but the layer of oil, however thin, was guilt-inducing.  

I know which ones I like best but like the good girl (!) I try to be, will stick to the oven-baked version unless it's a very special occasion.

Both recipes are below.

Cost: £1'ish plus cost of seasoning

Makes: equiv. one large bag crisps but 2 wraps make a generous portion for 1

Ingreds:

wholemeal seeded wraps

olive or vegetable oil

salt & pepper

Garnishes:

• Zatar seasoning(Middle Eastern style blend) of sesame seeds, sumac, thyme, marjoram, oregano, basil, salt
• smoked paprika
• 67's Middle Eastern Spice Mix

Method:

GARLIC CHIVE BREADSTICKS: sensationally more-ish; almost-instant

You could save these home-made breadsticks for a special occasion...

Home-made Garlic Breadsticks - a cut above

...but they're so delicious, quick & easy, why would you?

Trust 67goingon50 - these quick and easy breadsticks are fabulously delicious and the best alternative to garlic bread going.

They are soft and chewy inside.  They have a strong golden crust.  They taste sensational - salty, garlicy and lightly oiled.  

OK, they can be a teensy bit fiddly to form but no one will be put off by their shape once they've had a taste.  Get the kids to help -- they'll love it and it will be a good excuse for any deficiency in artistic merit.

As always, there's a good level of fibre with some wholemeal flour; oil and salt are kept to a minimum.  Chives add an onion-like layer of flavour plus vitamins & calcium but are optional.

For best flavour, eat on the day.  

Cost: £1.50

Makes: about 24

Ingredients:

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

   1 cup plain flour, inc 2-4 tbsp wholemeal or wholewheat flour
   2 tsp baking powder
   1/2 tsp sea salt

   170gm/6oz 0-fat plain Greek/Icelandic yoghurt (other yoghurts will be too wet) 
   1 egg white, raw 
   
   Optional Toppings: sesame seed, Nigella seeds, sunflower seeds, onion flakes or a combination

Method:

Breadsticks

BANANA SOOTHIE: healthy, calming

If ever a drink reflected its qualities, Banana Soothie is it...

Banana Soothie - white, creamy and ever so calming 

                             photo 22/7/20

There hasn't been a typographical error -- this truly is a Banana Soothie (even though it might also be considered a smoothie).

A day on this delicious drink (as part of a diet, maybe? Or to soothe a dicky tummy?) will leave you thrilled with how relaxed and happy you feel.  You'll be reminded how delicious bananas whizzed up with milk/yoghurt are.

Bananas are full of tryptophan, which converts to the feel-good hormone serotonin.  With high levels of B vitamins, they also relax and soothe minds, and help unclench muscles.

They are high in fibre and can benefit heart health, diabetes and digestion.  And they're frugal!  

As lockdown eases, it's a perfect drink for keeping a positive attitude.  Simple and easy to make, it will soothe any fractious/gloomy/anxious 

family member, whatever their age. 

Ripe bananas are best for this drink.  

Cost: pennies

Makes: 1 portion

Ingredients:

   1 ripe banana

   1-2 tbsp o-fat yoghurt + 1/2 cup water OR

   generous half cup nut milk (67 used almond) or whole diary milk

    1/3 tsp vanilla essence

   a few ice cubes

   nutmeg, a few grates of fresh or 1/8 tsp dried

Method:

1. Peel banana; remove strips of fibre; cut out any black bits; chop coarsely
2. Add to yoghurt & water or milk, vanilla & ice cubes; process until smooth and frothy
3. Pour into glass; sprinkle with nutmeg

 

Tips:

• for a 1-day fast, have 4 of these smoothies
• for a treat instead of a remedy, replace yoghurt/milk with ice cream.
• too many bananas can be fattening

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.

MAKE THE MOST OF SUMMER FRUITS

Now is the time to take advantage of the gluts of summer fruits and berries.  Two things to remember:

• Freeze Berries in Summer for Winter: inexpensive tips for freezing berries now to brighten up meals later

• Almost instant jam/compote Easy peasy method of making jam/compote in minutes for breakfast OR making lots and freeze for use later 

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.  This advice  has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

LOW/NO SUGAR INSTANT JAM/FRUIT COMPOTE: frugal, easy

GREAT FOR FRUIT GLUTS OR SOFT BUT NOT ROTTEN BERRIES...

updated 9/24; original post 2015

Almost-Instant Strawberry Compote, with sugar-free, low-fat Scotch Pancakes for tea 'Astonishingly good! I'll always prefer this to store-bought.'

This recipe is perfect for end oif season fruits when berries can be a little less pricy then normal.  

It is also good for own-brand supermarket berries which can sometimes  be sometimes be disappointing -- not quite sweet enough, maybe a little soft.  

But they all make unbelievably delicious almost-instant jam/compotes. 
And you can add any berries languishing in the fridge or discounted berries because they're on a sell-by date.

All you need is a frying pan, fruit, water or orange juice, sugar and vanilla essence.  Use one type of berry or a mixture, and as little or as much sugar as you like.  

Cooking time will determine whether you end up with a Compotes containing softened but whole pieces of fruit in a jammy sauce or Jam which is broken down into a spreadable puree.  

Cost: depends on the fruit, min £2.50'ish (9/24)

Makes: 3-5 normal portions

Ingredients :  

   small punnet fresh or frozen berries 

   minimum 1 tsp sugar  -- max 2 tbsp sugar, depending on sweetness of fruit

   2.5 tbsp water or orange juice to the pan

   1/4 tsp essence of vanilla OR 1/4 tsp orange zest 

  

  generous squeeze of lemon juice (opt) OR

  a shot brandy, whisky or fruit liqeur

Method:

1. Put a heavy-bottomed frying pan over med-high heat
2. Remove any bruised or rotten bits from fruit
3. When pan is ready, add fruit, a bit of sugar (try a minimum amount first) and a tbsp water or juice; stir; if the mix is sticking, add a little more liquid 
   
4. Turn heat to medium; cook berries until the juices start to run (maybe 5 mins).  Add vanilla extract.  Taste; you'll be surprised by its sweetness but if necessary, add more sugar, bit by bit
   
5. Then, for compote: when fruit is soft but still holding it's shape, add a little more water/juice until it reaches a thick pouring consistency; if you like, add a little lemon juice or alcohol 
6. For jam: turn heat to medium-low; let the mix cook down, stirring occasionally, 5-10 mins until it turns glossy and spreadable; if you like, add a little lemon juice or alcohol  
7. Leftovers, if any,  keep in the fridge three days; if frozen; a month

Comments:

'After trying this, I nearly always make my own...even if I can't find cheap berries.'  Trainee chef  

Tips:

• once this method is mastered, try sensational Plum & Ginger Jam
• How to Freeze Fruit
• fruit can be frozen once in its raw state and again when cooked, but no more

Please leave a comment in the box below

Copyright: 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.

ONE-PAN CHICKEN WITH ORANGE & HOISIN, no-alcohol option, double duty

Easy terrifically tasty one-tray supper for family or friends...

 Chicken, Orange & Hoisin Adult traybake, option for kids 

'Sophisticated, lightly beautifully exotic; really tasty' Retired writer

photo 28/2/18 

This recipe originally started out 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.  Or as a budget friendly main for an adult dinner party.  

But the distinctive mouth-watering supper easily transforms into family dinner by replacing the alcohol with grape juice or even water or stock.

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

Thighs would be best for this dish but drums can replace be added.  

The all-in-one dish, alongside a pretty plate of simple salad ingredients, is a delight for cook as well as guests.  It will go a lot further served on a bed of noodles or rice with extra steamed vegetables. 

Cost: £4-5

Serves: 4-6 (any leftover meat can be frozen for packed lunches)

Ingreds:

   750gm/26oz (6-8 pieces) chicken thighs or thighs & drums, skin removed

   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 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:

FUSS-FREE EASY DILL PICKLES, low-sugar/salt, Vegan

There is nothing better than a good dill pickle and home-made reach the next level...

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

67's home made dill pickles* are crisp and crunchy, bathed in an invigorating solution of vinegar, fresh dill, sugar and salt.  

And they are as easy as pie to make.  Basic store cupboard ingredients (though pickling seeds if you have them, are fine).  No jars have to be sterilised, no boiling water baths wrestled with and no storing the pickles for months until they 'ripen'.  Just simple 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 make an excellent snack, 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 solution avoids 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:

DOUBLE DUTY CHERRY SALSA: budget friendly, fat/dairy/egg free, vegetarian option

Turn glorious cherries into a super tasty salsa for cooked meat...

Ready for a close-up: Cherry Salsa with an Asian Twist 
'Sounds improbable but the cherry & onion blend so well; good with meat'

Try this twist -- a cherry salsa with Asian seasoning.  It's colourful, tasty and rather sassy.  It is perfect for brightening up cooked chicken or duck, or poached chicken.  

 A vegetarian version is on offer, too - with or without the Asian spices - teamed with cottage or ricotta cheese spread on flatbread or toast.

Like all salsas, it's pretty easily thrown together.  It will keep well refrigerated for 4 days; if transporting to a picnic or barbecue, pop it in a large cooled jar with a tight fitting lid.    

Cost:  £2.50 (7/2022)
Makes: 1.5 cups, multiplies easily

Ingred:
   1/2 cup cherries, halved, stones removed    
   1/2 cup cherry toms, quartered 
   1/2 cup cucumber, de-seeded &  finely chopped
   2 tbsp red onion or whites of spring onions, finely sliced
   1/2 red chilli, seeds & membrane removed, finely chopped 
   zest & juice of half a lime
   1 tbsp roughly chopped coriander or green of spring onion

Asian additions:   
   1 tsp reduced salt soy sauce
   1 tsp dry sherry
   1 generous tsp finely grated peeled fresh ginger
   1/4 tsp 5-spice powder

Vegetarian version:
   the Asian spices are optional
   2 tablespoons light veg oil (olive or groundnut) 
   cottage or ricotta cheese (dairy or vegan)
   flatbread, bought or made (15-minute flatbread)

Method:

1. Combine all salsa ingred except Asian spices in a large bowl; take half and roughly process with a blender (or chop further into tiny pieces)
2. Fold processed mix into the salsa ingred
3. Add Asian seasoning if using
4. Refrigerate 30 mins

For vegetarian version:

1. As above, without Asian ingred, but with couple of tablespoons light oil  
2. Spread cottage cheese/ricotta on flatbread or good toast
3. Top with salsa
4. Probably best served with knife & fork 

Comments:
'The mixture sounds improbable until you try it; the cherry and onion blend so well.  It's perfect with cold meat and good bread but would also be good as a topping for melon.'  Political Agent 

Tip:

 Also works as a dip for tortilla or pitta chips

 * inspired by Food & Wine & Bon Appetite 

                                                           For similar recipes go to Sauces/Dips... 

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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.   

INSTANT BALSAMIC STRAWBERRIES & HAM SALAD: other protein options, almost instant, low-fat,

Strawberries are not just for Wimbledon - teamed with silky Italian or Spanish ham & Balsamic dressing they make a sassy satisfying salad ...

So quick & easy: Strawberry Ham Balsamic Salad (other protein options avail)
'A winner; I loved the flavours and textures.' Taster

Strawberry may seem an odd thing in a savoury salad but the juicy sweet fruit goes well with cold cuts like meat, smoked fish or salty soft cheeses.  

Inspired by tv cook Valerie Bertinelli, 67 wanted something very, very easy and super-quick to put together.

It's an 'impulse' salad designed for UK weather.  You know, taking advantage of the sunshine & heat which somehow miraculously continues at the end of a working day.  Giving in to an impulse, picking up ingredients on the way home, relaxing and basking in warm weather.  

It's an indulgence, to be sure, but mouthwatering and delectable.  

A frugal version of this recipe which takes more time is also given.

Cost: £3-5, less with frugal option 
Feeds: 2-3 but doubles nicely

Ingredients:
   1 x 100gm pre-packed mixed leaf salad (67 used baby leaf rocket)
   70 -100gms prosciutto OR Spanish serrano & chorizo selection* (2x taster packs) OR Pastrami
   2 generous handsful sweet strawberries, sliced thickly
   few tablespoons flaked almonds

Vegan option: replace ham with vegan bacon bits, made with bacon-sized strips of bread instead of breadcrumbs

Vegetarian option: replace ham with crumbled feta or goats cheese; replace flaked almonds with lightly toasted walnuts or pecans

Fish option: replace ham with cooked prawns or calamari; replace flaked almonds with shaved dried unsweetened coconut (not the kind for mixing into cake batter but the kind for decorating)

Frugal option: spinach or other salad leaves; 100 gms bacon in strips, fried till crisp; replace almonds with one third recipe crispy croutons 

   Balsamic Vinaigrette 
      3-4 tbsp good olive oil
      1 tbsp balsamic vinegar
      good pinch salt and 1/8 tsp pepper, pref. coarsely ground
      1 rounded tsp wholegrain mustard
      1/4 tsp sugar, honey or maple syrup (opt)
Pour all ingredients into a jar with a tight fitting lid and shake until thick and blended. Check seasoning

Serve with: crusty French bread

Method:

EMERGENCY LUSCIOUS LEMON PUDDING, almost instant, heathier

A quick easy and fabulously easy dessert for unexpected guests...and lower-fat, too!

Luscious Lemon Pudding: the tasters raved!
'Oh, my god!' 'fabulous' 'It looks so fantastic' 'So lemony and creamy': Tasters

28/3/16

Note:   Not yet tested with dairy-free products but should be fine

You know how it is.  

It's summer.  Visitors visit.  You plan a patio party and more people than expected turn up.  Or your potluck planning has gone to pot (sorry!) and more desserts are needed.  Quickly.

Here's a simple, easy solution that is so luscious, creamy and pretty, everyone will swoon.

If you have the time to make your own lemon curd it will repay in spades but a good store bought curd will do in an emergency.

The pudding started out as a cheesecake but for various reasons didn't work.  It was transformed into a pudding which 67's tasters were absolutely wild for.

It is an indulgence, albeit with yoghurt one of the main ingredients, a little healthier than normal .

The recipe has some winning make-me qualities: 

1. it stretches easily to feed more people 
2. it can be made in stages
3. it's versatile -- serve it a big glass bowl or in individual glasses; accompanied by thin biscuits or a dollop of crumble topping 
4. it's not just a load of cream and sugar; the cream cheese and whipping cream are lower in fat than normal and the yoghurt adds an element of healthiness

Cost: £5-6 (2019)

Feeds: a crowd

Ingred:

   1 recipe foolproof lemon curd without the ginger OR a jar of good store-bought

   200 gm 30% reduced fat dairy or regular vegan cream cheese at room temperature

   450 gm strained 0% fat plain, thick dairy or plant yoghurt (Greek is good) - if using plant yoghurt, thicken with instructions here (at the bottom of the page)

   1 pint whipping cream, dairy or plant

Optional Crumble topping :

   110gm/4 oz  plain flour, pref wholemeal or half flour/half ground almonds

   75gm/3oz dried unsweetened coconut

   50-75gm/2-3oz soft brown sugar 

   1/4 tsp salt

   55gm/2oz porridge oats or lower-gluten spelt flakes

   55gr/2oz cold cubed unsalted butter (or up to 110gm/4oz for the young/healthy).  

    2 oz/55 gm chopped nuts

Method:

1. If making your own lemon curd, start 3 days ahead; when cool, cover with clingfilm, pressing down on the curd to prevent a skin forming; refrigerate
2. When ready to prepare, whip cream cheese until light and fluffy
3. Add strained yoghurt; whip again
4. Whip the cream till fairly stiff; fold into the cream cheese/yoghurt mixture; pour half into the bottom of a deep dish
5. Carefully ladle on about half the lemon curd in a thin layer
6. Cover with the rest of the cream cheese/yoghurt/cream
7. Drop big blobs of lemon curd on the surface; drag the tip of a toothpick or skewer through the blobs to make a pretty pattern
8. Serve as is, or with crumble/biscuits on the side

Crumble method:

1. Mix flour, ground almonds if using, coconut, sugar, salt & oats; rub in butter until it is the size of peas; add nuts
2. Spread in an even layer on two shallow baking trays lined with greaseproof paper
3. Bake at 350f/180c/160-70fan/gas 4 20-30 mins or until nicely browned; check after 20 mins, it burns easily
4. Cool in the pans before breaking up and decanting into a serving dish

Comments:

'Oh, my god!' 'fabulous' 'It looks so fantastic' 'So lemony and creamy': Tasters

Tips:

You could layer the pudding with crumble but 67 thinks the lemony cream tastes best with crumble on the side or thin crisp biscuits

More indulgences & desserts on  Nav Bar: Recipes I & II

  

Please leave a comment         .

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

TUNA & WHITE BEAN SALAD, budget friendly, low-fat, almost instant

Packed with protein and fibre, it's delicious, quick, easy & satisfying

first posted 2016; updated 6/25

Tuna Salad, Italian Style 
'Fabulous low-cost lunch for 4!' 'Wouldn't have believed how quick & easy it is'Tasters

Everyone has a favourite recipe for tuna salad; this one grew out of need.  

A product had to be tested, guests were starving and wanted something substantial quickly.  

The result - Tuna & White White Bean Platter - was rather pleasing.  It offered good strong flavours, a wonderful mix of textures, carbs that are good for you and a bold, creamy dressing.

It's another versatile dish.  If there's time, add fresh green beans or tenderstem broccoli dropped into boiling water for 3 mins and blanched in cold water.  Sliced hard boiled eggs will add colour.  Those with a penchant for heat can add finely diced fresh chilli or chilli flakes.  

The antipasti mix of artichokes, olives and vine tomatoes came from M&S, reduced from £3 per 180 gms to just over £2 as part of a 3 for 2 offer. 

Cost: £5.50'ish (6/25)
Serves: 4

Ingred:
   1 tin tuna drained 
   1-2 x 400gm white beans, drained and rinsed, OR 600gm/21oz cooked, reconstituted dried beans
    all the artichokes & sun-blush tomatoes and half the olives in a container of M&S antipasti selection, or a small handful of each from other sources (If the budget is tight, add the olives, a generous handful of finely sliced peeled celery and/or blanched frozen peas and/or corn) 
    1/2 small red onion, in small dice   
    a generous handful radishes, topped, tailed, halved & thinly sliced 
   a fresh chilli, seeds & membrane removed, finely diced OR a couple of pinches of chilli flakes (opt)
    Pepper & salt
    salad leaves or fresh spinach

   1 recipe Creamy Balsamic Vinaigrette (scroll down) 

Method:

1. Wash salad leaves and pat dry with paper towels
2. Prepare vinaigrette; set aside
3. Place rinsed & drained beans in a large bowl; add onions, artichoke hearts & sun-blush tomatoes if using, olives, any other veg &  chilli
4. Stir in enough dressing to moisten but not overwhelm 
5. Fork tuna into mixed-size chunks; stir into bean-veg mix; taste; add more dressing if necessary, pepper & a little salt
6. Spread salad leaves on a plate and pile on the tuna salad 
7. Serve with a crusty French stick or, for the yeast-phobic, square rice cakes, or Matzo crackers

Creamy Balsamic Vinaigrette

    6-8 tbsp olive oil

     2 tbsp balsamic vinegar
     1 grated clove garlic
     good pinch salt and 1/4 tsp pepper, pref. coarsely ground
     2 rounded tsp wholegrain mustard
     1/2 tsp sugar, honey or maple syrup (opt)
     2-3 tablespoons thick Greek 0-fat yoghurt
Pour all ingredients into a jar with a tight fitting lid; shake until thick & blended. Check seasoning.

Comment:
'This is so delicious for something put together so easily.' 'Hard to believe something so fabulous was so quick & easy.' Local Conservative Office

                                                  More tuna on Navigation Bar: Recipes I/Fish 

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.