SPICY 'GLASS' NOODLES WITH MINCE, dieters' delight with vegan/ carnivore options

A light, beautifully spiced summer salad with an exotic twist...

Prep-ahead Dieter's Delight Salad of 'Glass' Noodles with Spicy Mince.
Triple Duty: vegan or carnivore (Taster: 'Awesome flavours!')

This gorgeous spicy, sweet and refreshing salad - a cold version of the wonderful Thai Larb - is a delight.  It's free of high-sugar simple carbs (see simple vs  complex carbs below), is full of crunchy vitamin-loaded veg and is incredibly versatile.  It's also, despite being light, satisfying.  And though the ingredients list is longer than normal, it is wallet-friendly

The picture features firm tofu (making it vegan) but chicken, pork or beef mince can also be used.  The 'glass noodles' are made with green bean starch; they  can be replaced by egg noodles but will raise calorie levels. 

67 has given minimum and maximum amounts for those wary of/adore heat and offers alternatives for kitchens low on some ingredients.

Whatever your choice, the dish has minimal cooking; life will be easier if some steps are prepared the night before.

The salad is still fabulous the day after it's made or even the day after that so it could be worth your while to double the recipe.  It packs and travels well.  

Cost: £5'ish (7/23) depending on chosen ingredients 
Feeds: 2-3 as a main, double that for a side

Ingredients

Green Bean Vermicelli/glass noodles
 (Dieter's Delight)

   110-150gm/3.8-5.2 firm tofu, frozen & defrosted

   1 medium, or 3 small, packets green bean vermicelli (glass noodles) totalling 150gm/5.2oz  (see how to use your noodle/s)
   
   2 dried shiitake mushrooms, (OR 5 good-sized regular mushrooms)
   1/2 red onion, in small dice
   1.5 spring onions, white & green

   1/4-1/2 tsp chilli flakes or small fresh chilli, membranes & seeds removed, chopped finely
   1/4-1/2 tsp siracha sauce or tabasco
   1-2 tbsp soft brown sugar
   1/3 tsp fish sauce OR the zest and juice of a lemon Or 3/4 tsp hoisin sauce
   clove garlic, grated
   1/2 tablespoon grated, peeled fresh ginger
   zest and juice of one lime (this is essential)
   1-2 lemongrass (optional)
   1-3 tablespoons reduced salt soy sauce

   7 mint leaves (opt) 
   2 tbsp cilantro or parsley (opt)
   
   If not using above herbs, garnish with chopped parsley

  Handful: green beans or mange tout (strings removed)
               small cauliflower florets
               finely shredded red bell pepper
               grated raw carrot

Garnish: 
       generous handful roasted peanuts, oil and salt rubbed off, coarsely chopped 
       1 lime in 8 wedges

 Method:

PORTABLE PROTEINS FOR CAMPAIGNS/PICNICS, wallet-friendly

Proteins are vital for brain work and energy on and off the campaign trail...

Sources of animal and plant protein
Courtesy of Adobe  and licensed for reuse under this Creative Commons Licence

Stuffing yourself with high-fat, high-cal meat and cheese isn't going to do anyone any flavours.  Tasty, easily prepared alternatives are: fish, nuts, eggs, pulses, tofu.  

Try to include protein in every meal.  

Breakfast, for example.  Easily transportable oatmeal with nuts and seeds - Ultra Granola -   provides plenty of high quality plant protein with milk or yoghurt.  Or try seeded rolls with peanut butter.


Lunch calls for bulkier proteins.  Some of 67's favourites are: 

Crispy Unfried Buttermilk Chicken:  
- tender, slightly spicy
- low fat and cholesterol
- prepare the night before
- not a fryer in sight

Beef koftas: 
- wildly popular
- make the night before
- low-fat creamy dip 
- larger koftas even better  

Fabulous Frugal Fishcakes: 
- easy peasy
- kidult comfort food
- eat by hand 
- or stuff into buns with salad

Tandoori Chicken: 
- when you could murder for a curry
- prepare the day before
- freezes well

Vegan Bolognese: 
- muscular, full-bodied
- low-fat & cholesterol
- contains wine
- pleases carnivores too
- spoon required
- serve over buns, chips or pasta




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

SPICY GLASS NOODLES & MINCE SUMMER SALAD, Triple Duty, low cholesterol, high in complex carbs-

A light, beautifully spiced summer salad with an exotic twist...for vegans and carnivores

Dieter's Delight Salad of 'Glass' Noodles with Spicy plant or meat Mince.
Triple Duty: vegan or carnivore

This gorgeous spicy, sweet and refreshing salad - a cold version of the wonderful Thai Larb - is a real delight.  It's free of high-sugar simple carbs (see simple vs  complex carbs below), is full of crunchy vitamin-loaded veg and is incredibly versatile.  It's also, despite being light, satisfying.

The post features firm tofu (making it vegan) but chicken, pork or beef mince can also be used.  The green bean starch glass noodles can be replaced by egg noodles but will raise calorie levels. 

67 has given minimum and maximum amounts for those who are wary of/adore heat and also offers suggestions for alternates if your kitchen isn't stocked with some ingredients

Whatever your choice, the dish has minimal cooking; life will be easier if some steps are prepared the night before.

The salad is still fabulous the day after it's made or even the day after that so it could be worth your while to double the recipe.  It packs and travels well.  

Cost: £5'ish (6/25)
Feeds: 2-3 as a main, double that for a side

Ingredients

Green Bean Vermicelli/glass noodles
 (Dieter's Delight)

   110-150gm/3.8-5.2 firm tofu, frozen & defrosted OR chicken, pork or beef mince

   1 medium packet green bean vermicelli (glass noodles) (see how to use your noodle/s)
   
   2 dried shiitake mushrooms, reconstituted in 3 tbsp boiling water (OR 5 good-sized regular mushrooms)
   1/2 red onion, in small dice
   1.5 spring onions, white & green

   1/4-1/2 tsp chilli flakes or small fresh chilli, membranes & seeds removed, chopped finely
   1/4-1/2 tsp siracha sauce or tabasco
   1-2 tbsp soft brown sugar
   1/3 tsp fish sauce OR the zest and juice of a lemon Or 3/4 tsp hoisin sauce
   clove garlic, grated
   1/2 tablespoon grated, peeled fresh ginger
   zest and juice of one lime (this is essential)
   1-2 lemongrass (optional)
   1-3tablespoon reduced salt soy sauce

   7 mint leaves (opt) 
   2 tbsp cilantro or parsley (opt)
   
   If not using above herbs, garnish with chopped parsley

  Handful: green beans or mange tout (strings removed)
               small cauliflower florets
               finely shredded red bell pepper
               grated raw carrot

Garnish: 
       generous handful roasted peanuts, oil and salt rubbed off, coarsely chopped 
       1 lime in 8 wedges

 Method:

1. If using tofu: squeeze excess liquid out of the tofu (it's easier if the tofu has been frozen & defrosted) with both hands  
2. Throw 3/4 of the squeezed tofu in a blender;  process roughly until tofu looks like mince (or rub tofu between hands). Tear the rest of the tofu into bite-sized pieces. Set aside. 
3. Prepare lemongrass if using: remove the bottom couple of fibrous inches (the bulb), peel off brown leaves, bash with a rolling pin until the fragrance is unmistakeable, slice thinly.
4. Fill med pan with water; bring to a boil; add green beans/mange tout and cauliflower.  Return to the boil; cook 2-3 mins or until al dente; using a slotted spoon or spider, transfer to a bowl of ice water.  Cool & drain. Set aside. 
5. The above steps can be prepared in advance
6. Place noodles in a med bowl, pour boiling water over; leave 5 mins. Drain, blanche in cold water; drain again.  Snip here and there with with scissors; this will make the noodles easier to eat
7. Retrieve dried mushrooms from soaking liquid; squeeze out most of liquid; remove stems.  Pour mushroom juice through a tea strainer lined with a bit of clean j-cloth; save.  (If using fresh mushrooms, measure out 1/3 cup stock or water) 
8. In a small bowl, mix chilli, hot sauce, sugar, fish sauce Or lemon juice & zest OR Hoisin sauce, garlic, ginger, lime zest & juice, reduced salt soy sauce and mushroom juice; set aside
9. Heat a wok or large frying pan over high heat
10. Coarsely chop onions & mushrooms; add with lemongrass to blender; pulse or roughly process 
11. When pan is smoking, add 1 tbsp peanut or other light veg oil; add onion, lemongrass & mushrooms to pan
12. Stir fry briskly 1-2 mins; scrape contents into the bowl with chilli & other seasoning; stir 
13. Return pan to heat; reduce to med high; add rest of oil, tip to coat surface
14. Add tofu or meat mince; leave for a min to brown (raw chicken or beef will need a few more minutes) then briskly move round to prevent sticking 
15. Add bowl of aromatics plus mint & cilantro leaves if using; stir fry 1 min until cooked or heated through
16. Stir veg and spicy mince into the noodles. 
17. Dust with chopped peanuts and herbs.
18. Refrigerate at least an hour before serving, alongside small bowls of reduced salt soy sauce, oyster sauce and hoisin sauce, plus a platter of washed and drained lettuce leaves.

Note:

Simple vs Complex Carbs

Simple carbs are sugars; they appear in fizzy drinks, baked goods and fruit juices and should be avoided.  Complex carbs are high in fibre and starch; they have more food value, are digested more slowly and include: fruit, vegetables, nuts, wholegrains and beans.

 Non-meat dishes on NavBar: Recipes II/Vegan...

Please leave a comment

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.    

STEAK SALAD WITH THAI-STYLE DRESSING, quick & easy, carb-free

Sometimes only steak will do...

A gorgeous whole meal salad with steak and a punchy Thai-style dressing
'Glorious! I love whole meal salads; this one's exceptional.' Taster

If you've had a demanding time of it and need to replenish energy and iron, protein-dense red meat can be an ideal solution.

Beef is not recommended for everyday but when one does indulge, the flavour and texture, the wonderful aroma is second to none. 

67 normally buys rump or lesser cuts of beef on the infrequent occasions steak is on the menu, marinading it to tenderise the flesh.  Wallet-friendly cuts will also work in this recipe.   

But on this occasion, there wasn't the time or energy to mess around and sirloin was the choice - grass-fed* as a trip to organic butchers wasn't possible.   

For ease and simplicity the salad of sweet leaves came out of a packet**. The dressing was a doddle -- a bit of grating and chopping and a quick whisk.  

Every mouthful was exquisite.

It was the perfect meal for a small household enjoying a breather after a frantic period of activity.  

Cost: £10-11-ish (depending on where you shop) for 240gm/8oz grass-fed sirloin; less for rump & other cuts 
Feeds: 2 or a singleton with leftovers but multiplies easily

Ingredients:
 1 steak, 240gm/8oz
   120gm/4.2oz salad leaves
   2 handfuls sliced cucumber & radish

   Dressing ingredients:
        juice of one lime
        1 tablespoon toasted sesame oil
        1 tsp hoisin or fish sauce
        small clove garlic, grated
        1 tsp packed dark brown sugar
        small chilli, de-seeded & membranes removed, finely diced OR or a couple of pinches of chilli flakes (to taste)
        1/2 tbsp fresh chopped parsley
        1/2 tbsp fresh chopped mint 

Method:

1. Take the steak out of the refrigerator at least an hour before cooking
2. Prepare salad dressing: whisk all ingred together in a bowl; taste & season with pepper & salt if necessary; set aside in small serving bowl or jug
3. Pile salad leaves on a platter, scattering cucumber & radish over
4. Preheat the frying pan over high heat; it should be smoking hot
5. Dry the meat with paper towels
6. Oil both sides of the meat (not the pan)
7. Using tongs, hold the fat only in the pan until it turns golden 
8. Drop the steak into the pan; leave 2-3 mins or until meat is brown & crusty
9. Turn the meat over, reduce heat slightly, cook another 2-3 mins
10. For medium - a slightly pink centre - cook both sides a further minute each
11. Transfer to a plate; season with salt & pepper
12. Ideally, rest the meat rest 5-10 mins, covered with foil 
13. Slice meat at an angle; arrange on top of the salad
14. Serve with dressing on the side

Comments:

'I expected the sirloin to be fabulous and it was.  But the gorgeously tangy sweet, hot & sour dressing made it even better.' Retired writer 

Tips:

• for rump steak make double the amount of dressing and set aside half for marinade.  Immerse the rump 10 mins each side 
• for less tender cuts like skirt, marinade overnight 

* Barrett's Englands Lane
**M&S Sweet Rosa Verde Salad

 More beef recipes onNavBar: Recipes I ... 

Please leave a comment 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.    

VEGGIE COMFORT FOOD: ALMOST NO DAIRY WHITE BEAN SOUP WITH VEGAN BACON BITS

An almost dairy-free white bean soup, wonderful in its basic form but easily tweaked for sassy stress-free variations

White Bean Soup: tummy & wallet soothing with vegan & carnivore options

(This one with vegan 'bacon bits' & chives)

'Love the almost no-dairy creaminess and the sassy variations.' Blogger

first posted Jan 2017

White bean soup is the perfect dish for colder weather: comforting, high in protein but wallet-friendly. 

It's versatile, providing a thick satisfying main course or a silky sensational first course.  It can be served on its own or with added vegetables or shredded protein.

Dairy-free, depending on choice of yoghurt, it's also very effective at soothing the digestive system after over-indulgence.

This one needs good ingredients.  Reconstituted dried white beans and good stock/broth, preferable chicken if you're not vegetarian, provide the best flavour and texture.  

67 tested this with tinned pulses and it was fine.  But don't be tempted to leave out the yoghurt and, if not using parmesan, garnish generously:  vegan bacon bits, spicy croutons, blanched mushrooms or plenty of shredded protein.

Cost: £1.50
Feeds: 4-6; recipe doubles easily

Ingred:
   2 tbsp good olive oil
   1 yellow onion (about 1 coffee mug), finely diced or lightly processed
   a couple of carrots (a generous half mug), finely diced or lightly processed
   2 sticks celery in med dice (a generous half mug)

   generous 2 tbsp fresh chopped parsley
   1 small clove garlic, minced or grated  
   1 tbsp fresh or 1/3 tbsp dried rosemary
   1 tbsp fresh or 1/3 tbsp dried thyme
   3 cups good stock (veggie for vegetarians but chicken is fine for carnivores)
  
   240 gm reconstituted dried white beans, cooked and drained  OR drained, rinsed tinned white beans

   pepper & salt

  0-fat strained plain yoghurt

   3-4 tbsp grated parmesan (opt)

Method:

1. Heat a medium sized heavy-bottomed saucepan over high heat until pot reaches a high temperature; reduce heat to low
2. Add olive oil, onions, carrots and celery; cook over low 10-15 mins until soft but not brown
3. Add parsley, garlic, rosemary & thyme; cook another minute
4. Add beans & 3 cups/large mugs good stock
5. Bring to the boil; let bubble 2-3 mins; reduce heat to low; simmer 20 mins
6. When soup is ready, add parmesan, if using, and pepper & salt
7. Taste; the veggie version may need veggie granules 
8. Blitz with a hand blender until very smooth; it may take a few mins.  This is your base.

Garnishes:

Vegan alternative to Bacon Bits (see method below)
   1/3 cup wholemeal breadcrumbs (spelt for wheat-free)
   olive oil
   1/2-1 tsp salt
   1 tsp smoked paprika plus   
Finely chopped fresh chives or spring onions

OR 
Goats cheese or feta (opt)
Crispy bacon bits (opt)

Optional Additions:

• 0-fat strained yoghurt
• raw spinach, French beans, tender stem broccoli 
• shredded ham hock or chicken, tiny raw meatballs of beef pork or minced chicken  

Vegetarian Bacon Bits

Generously spray a frying pan with olive oil, add crumbs; cook over med-high heat, stirring until crunchy and golden (more olive oil may be needed); add salt and smoked paprika -- the flavour and texture should be a little like crispy bacon.  Set aside.

SERVING OPTIONS

1.  A thick and creamy main course...

• for every cup of soup, add a tablespoon of yoghurt and whisk before heating
• garnish with paprika breadcrumbs or crispy bacon or poached sliced mushrooms, with plenty of chopped chives.  And Then...
• just before serving, add small broccoli spears or carrot matchsticks or chopped fine green beans which have been blanched in boiling water for 3 mins (opt) AND/OR 
• just before the end of cooking, add shredded cooked meat (opt) OR
• 10 mins before end of cooking add raw mini meatballs

2.  A smooth and silky first course (strained) ...

Pour soup through a fine mesh strainer into a large bowl, using the back of a ladle or large spoon to push the mix through. Scrape the underside of the strainer into the bowl. The result will be smooth and silky but a dry thick sludge will be left behind in the bottom of the strainer; this will be discarded 

This version is best served in small portions, with a few paprika breadcrumbs or finely chopped crispy bacon or poached sliced mushrooms, and chopped chives/spring onions. A little finely shredded cooked chicken can also be added. 

Tips:

• the soup keeps well in the fridge for 3 days; the suggested variations prevents a sense of 'boring leftovers' 
• leftovers can be frozen but once defrosted, blitz again and check seasoning
• See Cook Clever with Pulses

(Questions & comments, pls email  b67goingon50@yahoo.co.uk 

and say if they can be included in the blog)

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

TURKEY LEG WITH CURRY SAUCE, BUDGET FRIENDLY

Turn budget cuts of turkey or turkey leftovers into an exciting treat

updated Jan 2022 

Turkey with an exotic twist

This recipe is perfect for left-over turkey but is also ideal for budget cuts of turkey that often appear in the month following festive occasions like Christmas and Easter.  

Though great for the wallet, they need to be treated with care.  Some give off a great deal of fat and the meat can be tough, not lending itself well to roasting. 

One solution is to thinly slice the raw meat then marinade and stir-fry it. 

Another is to slow-cook the meat in stock, then cool, slice or cube the meat. Heat   through in a delicious gravy or sauce made with the intensely flavoured stock.  Both the meat and sauce can be prepared up to 2 days ahead.     

Turkey with Curry Sauce used a whole turkey leg which provided plenty of meat.  Think in terms of a fiver or under.   It is teamed with a dark curry sauce without too much heat but with fruity lowlights.  The deep spiciness may not appeal to young palates but stirring in a dollop of sugar free plain yoghurt and/or mango chutney or low/no-sugar apricot jam could help.

   
The curry sauce was adapted from an intriguing recipe featuring quite a few root vegetables.  The veg adds thickness, gloss and a nice intriguing undertone.  Exotic as it tastes, nearly all the ingredients will be found in normal kitchens.   

The recipe calls for cooking in low oven; 67 used a slow cooker. The original recipe is from a  cookbook by Lady Carnarvon (of Downton Abbey fame), published in the Daily Mail. 

Leftover meat and sauce can be frozen separately.  
  
Cost: around £5
Feeds: 4-8 including leftovers

Ingred:
   1.6k turkey leg, skin removed
   1 carrot
   1 stick celery
   1 onion
   a few peppercorns
   water or stock to cover

OR 1.6K cooked turkey meat
   
Curry Sauce
   3/4oz/20gm unsalted butter (1)
   2 tbsp good curry powder
   1 tsp tumeric
   2 tbsp sunflower oil

   3/4oz/20gm unsalted butter (2)
   1 large onion, finely diced

   1 tbsp flour
   1 large potato, washed & unpeeled,  thinly sliced
   3 med carrots, washed & unpeeled, thinly sliced
   2 parsnips (or if unavailable 1 med sweet potato, peeled), thinly sliced
   1 apple or pear, cored but unpeeled, in med dice (or a tablespoon mango chutney)

   500ml good stock

   1 tbsp balsamic vinegar
   pepper & salt

Method:

1. Cook the turkey leg with vegetables & stock/water in the slow cooker on low for 3-4 hours or until meat is tender but still sliceable. 
2. Allow to cool; remove gristle and fat from the meat; set aside & refrigerate
3. Cool stock; refrigerate until fat solidifies and can be removed
4. When ready to serve, slice or cube meat, either steam till warmed through and pour on top of heated curry sauce or heat in the curry sauce.

 Curry Sauce

1. Melt butter & oil over med heat; add curry powder & turmeric; fry 5 mins
2. Add second lot of butter plus onions, saute 5 mins till soft but not brown
3. Add flour & stir; stir in veg
4. Gradually add stock then balsamic vinegar; pepper & salt
5. Bring to the boil; turn heat down to gentle bubble
6. Pour into slow cooker & cook on high 2 hours OR cook in low oven 150c 45 mins to an hour
7. When time is up and veg are soft, cool and blend
8. After one hour, refrigerate
9. When ready to serve, slice or cube meat, steam till warmed through and pour on heated curry sauce OR heat in curry sauce

                                                                         More poultry on NavBar: Recipes I: Poultry ...

                                          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.    

'BIG' CHICKEN SOUP, Frugal, Ill & Infirm

Feeling under the weather?  Here's a chunky chicken soup to feed body and soul.

Chunky Chicken Soup is ambrosial; deeply flavoured, beautiful in texture, tender and easily digested.

In every cupboard or freezer, there should always be 'Big' Soups for emergencies when unable/unwilling to cook due to illness or the general malaises of life.

A recent trial of tinned was exceptionally disappointing; thick and gloopy - definitely not in a good way - and characterised by a strong, deeply unpleasant metallic flavour. 

It was enough to send 67 down the home-made, freezable route and there are several portions in the 67 freezer..  (See also Big Beef Soup). 

For emergencies, there are also a few Baxter's soups in the cupboard.  They're not as chunky as tinned 'Big' soups but more tasty and satisfying.  And probably better for you.  

67's Big Chicken Soup is great for the ill or infirm, or kids or anyone looking for a nutritious tasty easily digested meal.

Oh, and it's wallet-friendly and low-fat/salt/preservative.  

Cost: £2.00
Serves: 4-6

Ingred:
   7oz/200g chicken, organic boiling fowl if you can get it, in one inch/2cm cubes
   seasoned flour (67 used chickpea flour but any will do)

   olive oil
   med onion, diced or coarsely processed
   1 1/2 sticks celery in med dice
   1 large carrot in one inch cubes
   6oz+/180gm baby new potatoes or washed potatoes in one-inch cubes
   1 cup sweet potato in one inch cubes (opt)
   1 cup parsnips in one inch cubes (opt)

   enough stock or water to cover meat & veg by one inch
   slug of dry sherry (opt)

   1 generous mug thickly sliced mushrooms
   2/3 mug frozen peas (opt)

   2 tbsp rice or other flour with 1/2 ounce butter

Method:

1. Toss chicken in a plastic bag with flavoured flour and shake until pieces are covered
2. Sauté veg in tablespoon of olive oil over med low heat in a partly covered large saucepan, 20 mins, stirring occasionally; do not allow to burn; onions should be translucent not brown
3. Add chicken with stock/water and sherry  
4. Bring to the boil; lower heat, let bubble 5 mins, skimming off any scum that rises to the surface
5. Pour into slow cooker; add more liquid if necessary to cover the contents by one inch
6. Cook on high 2-3 hours or until chicken is tender and veg are soft (or on low for 4-6 hrs)
7. Meanwhile saute mushrooms in a large saucepan in just enough olive oil to prevent sticking; when nearly done add juice of half a lemon, pepper and a bit of salt; cook until all the liquid is gone; set aside
8. When chicken & veg are ready, remove meat & veg; set aside with mushrooms 
9. Pour soup liquid into the pan used for mushrooms; bring to the boil; mash flour and butter & add to juices
10. Allow to thicken; add chicken, veg & peas if using 
11. Simmer half an hour; check seasoning & thickness - you may want to add more water
12. Serve with crusty bread or Cheese Scones

Comment:

'Absolutely ambrosial. The meat is tender; the vegetables soft & yielding and the liquid has a wonderful consistency and is perfectly flavoured. I'd love this even if I wasn't sick!' Retired journalist

Tips:

• the flavour of boiling fowl is wonderful but be careful; some are stuffed with antibiotics
• before decanting soup from the slow-cooker, check the tenderness of the chicken; some boiling fowl need more cooking than others
• Baxters is the soup brand 67 normally depends on for emergencies ; they don't do 'big' soups but some of the soups are thick, flavourful and chunky

         more soups on Nav Bar: Recipes 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. 

HOMEMADE TANDOORI CHICKEN, Low-fat & cholesterol, Easy-peasy, Prep Ahead

Nostalgic for foods of the '70's and 80's?  Try richly spiced oven-baked tandoori chicken.

Tandoori Chicken: richly spiced though not the lurid red of the past
'Wow!  An explosion of spicy flavours. Perfect.' 'Really spicy in a good way; loved the crispy, gnarly bits.'   Tasters

Juicy, tender Tandoori chicken - luridly red with blackened crispy edges - was one of the most popular Indian dishes in the 1970's and '80's.  

It was then and is now perfect healthy food.  It's low-fat and high protein. It's served with shredded lettuce, tomatoes, cucumber and lemon slices.  Keep the carb content low by adding 3-6 tablespoons of plain rice rice or half a paratha.  For healthy food, it tastes really, really good. 

And it's easy-peasy and prepared the night before.    

Authentic tandoori chicken is baked in a screamingly hot bell shaped clay oven.  Modern ovens sustain reasonably high temperatures;  most cupboards contain a good few Indian spices

Cost: depends of quality & cut of chicken but say £4.00'ish (2019)
Serves: 4-6

Ingred: 
     27oz/3/4kilo chicken legs or thighs and/or drumsticks 

Marinade 1
    1/2 tsp salt
    1 tbsp fresh grated ginger or 1/2 tbsp dried
    1/2 tsp red chilli powder
    1 tbsp lemon juice

Marinade 2
   5oz/150g/1 cup fat free yoghurt
   1 tbsp lemon juice
   1 tbsp grated fresh garlic
   1 tsp black pepper  
   1 tsp garam masala
   1 tsp dried ginger
   1 tsp allspice (opt)
   1 tsp cayenne
   1 tsp cinnamon
   1 tsp smoked paprika
   1 tsp salt

   3-5 dashes tabasco sauce (opt)

Garnishes (opt): chutney, poppadum, hot nan bread 

Method:

1. Remove skin from chicken; carefully slash the flesh in several places with a sharp knife 
2. Mix ingred for Marinade 1 in a large bowl; add chicken & massage; leave chicken in colander/sieve 20 mins
3. Mix ingred for Marinade 2; place in freezer bag, add drained chicken, massage & refrigerate overnight 
4. To cook: preheat oven to 425f/220c/200fan/gas7
5. Line baking tray/s with foil; add cooking rack
6. Arrange chicken pieces on rack, bone side down
7. Bake 30 mins; turn over and cook a further 10-15 mins
8. Turn chicken again; switch oven off; put a tray of water into the bottom of the oven; close door and leave chicken in another 15-25 mins; don't allow meat to dry out   
9. Serve with shredded lettuce, sliced cucumber & tomatoes, lemon/lime wedges and low-sugar chutney (opt)

Some Inspiration from Jeweller by Trade Chef Wannabe 

Comments:

'Wow!  An explosion of spicy flavouring in the mouth.  It's the perfect chicken leg.' Political Agent

'It's spicy but not overwhelming and it's full of flavour.  The lemon beautifully balances the spices.  Loved the crunchy burnt bits and happily gnawed on the knuckle and bones.'  20+ fundraiser

Tips:

• for households not keen on spices, reduce them by half
• tandoori mix is available in most supermarkets
• add food colouring to achieve the lurid red colour 

History:Once upon a time before Caribbean, Mexican and Korean spicing took over the culinary world, Indian and Chinese food were the exotic foods of choice.  They're still very popular but no longer 'in vogue', more as a happily permanent backdrop to English cuisine.    
Indian food has a venerable 400 year old history in London but really took off in the 1970's and 80's.  In what is now Fitzrovia, dozens of Indian restaurants served beautifully spiced, moderately priced food that attracted countless middle-class professionals, families and tourists

                            More chicken on NavBar/Recipes 1

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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.    

DAIRY FREE WHITE BEAN SOUP, high protein, low cost, Triple Duty for Vegan, Vegetarian, Carnivores

A money-saving dairy-free white bean soup, wonderful in its basic form but easily tweaked for sassy stress-free variations

White Bean Soup: Tummy & wallet soothing, for vegans, vegetarians or carnivores
(This one with vegan 'bacon bits' and chives) 

White bean soup is the perfect dish for early January: comforting, healthy, high in protein but wallet-friendly. The small effort required to put the soup together is strangely comforting after the excessive partying/relaxation of Christmas and more than repays itself. 

It's ever-adaptable, providing a thick satisfying main course or a silky sensational first course.  It can be served on its own or with added vegetables or shredded protein.

Ideally one would use reconstituted dried white beans (see Cook Clever with Pulses) but tinned are also fine.

Cost: £1
Feeds: 4-6; recipe easily doubles

Ingred:
   2 tbsp good olive oil
   1 yellow onion (about 1 coffee mug), finely diced or lightly processed
   a couple of carrots (a generous half mug), finely diced or lightly processed
   2 sticks celery in med dice (a generous half mug)

   generous 2 tbsp fresh chopped parsley
   1 small clove garlic, minced or grated
   1 tbsp fresh or 1/3 tbsp dried rosemary
   1 tbsp fresh or 1/3 tbsp dried thyme
   3 cups good stock (veggie  for vegetarians but chicken is fine for carnivores)
  
   240 gm reconstituted dried white beans, cooked and drained  OR drained, rinsed tinned white beans

   3-4 tbsp grated parmesan (not for vegans)


Garnishes:

Vegan alternative to Bacon Bits
   1/3 cup wholemeal breadcrumbs (spelt for wheat-free)
   olive oil
   1/2-1 tsp salt
   1 tsp smoked paprika
   
   finely chopped fresh chives or spring onions

   goats cheese or feta (opt)

   crispy bacon bits (opt)

Optional Additions:

• 0-fat strained yoghurt
• raw spinach, French beans, tender stem broccoli 
• shredded ham hock or chicken, tiny raw meatballs of beef pork or minced chicken  

Method:

1. Heat med heavy-bottomed saucepan over high heat; reduce heat to low
2. Add olive oil, onions, carrots and celery; cook over low 10-15 mins until soft but not brown
3. Add parsley, garlic, rosemary & thyme; cook another minute
4. Add beans & 3 cups/large mugs good stock
5. Bring to the boil; let bubble 2-3 mins; reduce heat to low; simmer 20 mins
6. Meanwhile, prepare breadcrumbs: generously spray a frying pan with olive oil, add crumbs; cook over med-high heat, stirring often until crunchy and golden (more olive oil may be needed); add salt and smoked paprika -- the flavour and texture should be a little like crispy bacon
7. Add parmesan if using and salt
8. Taste; the veggie version may need veggie granules 
9. Blitz with a hand blender until very smooth; it may take a few mins.  This is your base.

Serving options

As is, a thick and creamy main course...

1. for every 1 cup of soup, add a tablespoon of yoghurt and whisk before heating
2. garnish with paprika breadcrumbs or crispy bacon or poached sliced mushrooms, with plenty of chopped chives.  And Then...
3. just before the end of cooking, add small broccoli spears or carrot matchsticks or chopped fine green beans (opt)
4. just before the end of cooking, add shredded cooked meat (opt) OR
5. 10 mins before end of cooking add raw mini meatballs

Strained, a smooth and silky first course...

To strain, pour blitzed soup through a fine strainer over a large bowl or jug, using the back of a ladle or large spoon to push the mix through.  The result will be smooth and silky but there will be a thick dry sludge left in the bottom of the strainer; this will be discarded; take into account when calculating portions. Don't forget to scrape the underside of the strainer into the soup.)

The first course version is best served simply with a few paprika breadcrumbs or finely chopped crispy bacon or poached sliced mushrooms, and plenty of chopped chives/spring onions. However a little finely shredded cooked chicken can also be added at the end of cooking. 

Tips:

• the soup will keep well in the fridge for 3 days; the suggested variations prevents a sense of 'boring leftovers' 
• leftovers can be frozen but once defrosted, blitz again and check seasoning

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