POST FIREWORKS: SPICY CORN CHOWDER 4-WAYS: health-boosting, low-salt&fat, triple duty, easily digested; dairy free option

An American favourite, with a 67 twist...

Chowder 4 Ways -- Party Piece to satisfy all comers

'Beautiful.  Perfectly spiced, lovely and light.' Taster

 updated 11/24; photo 15/10/18

Perfect for a party, this is a knock-em-dead soup with multiple layers of flavour and texture.  It's substantial, warming on a chilly evening and, depending on what you add to the base, not too expensive. 

Chowders are a substantial American soup, studded with onions, potato, corn and seafood.  It's usually in a creamy or tomato base but, as with all classics, the variations are many.  

For 67, Corn Chowder heralds the start of 'true' autumn.

In these health conscious times, 67 has designed the Chowder to do Quadruple Duty.  It works equally well as a vegetarian or vegan dish while the fish can be replaced with mini-meatballs of minced chicken.  

For the ill and infirm it makes - with a few changes - a celebratory easily digested meal.    

67's version is both tomato-ey and creamy (though it can be diary free).  Wine delicately sharpens the base, making it nicely stimulating and warming when the body is shivering after fireworks.  

The recipe makes enough for a crowd or, as a main course, for 6-8.   

Cost: £6.00 ish (11/24)
Serves: a crowd in small bowls or 8-10 as a main

Ingred:

   olive oil for frying
   1 onion or small fennel,(fod-map friendly, washed, tough outer leaves removed, rubbed free of dirt) finely diced or grated (with a box grater) 
   2 sticks celery, cleaned, peeled and in small dice 
   300g/11oz potatoes, scrubbed, unpeeled but diced
   1 tbsp wholemeal flour
   150 ml white wine or grape juice
   1 400g tin chopped tomatoes, drained 
   1 tsp dried thyme
   1/2 tsp tumeric
   1/2 tsp fresh grated, or a generous pinch of dried, ginger
   1/8 tsp cayenne
   finely grated zest of a lime
   400 gms/14 oz fresh corn or drained corn* niblets, or a mix  
   1 mug fine green beans in 1 inch/2cm lengths (opt)
   1.2 litre/2 pints vegetable stock
   150 ml/1/4 pint dairy or plant milk (67 liked almond best)
  
   400 gms/14 oz defrosted, rinsed white fish & mixed seafood (or shredded/minced chicken) OR cubed firm tofu 
  
Method:

SUNSHINE SALAD, LOW-CAL, low-fat, budget-conscious

Juicy fruits accompany succulent & salty meats for a magnificent carb-free salad

from the Archive

This salad was first served by the blogger at a pretty hotel overlooking a ferry terminal in Mallaig, Inverneshire; the guests loved it.  It's adapted from Robert Carrier, one of the first modern tv chefs, who was a master at translating classic French cuisine for the home cook.

The Salad's a carb-free mix of chicken, ham or salt beef, apples & oranges, and it's one of those easy-peasy holiday dishes.  Get yourself a rotisserie chicken; visit a deli and greengrocer; use up a few salad ingredients and herbs.  In minutes, you'll have an unforgettable main course.

The way the flavours and textures combine makes this a delight; in the background there's a hum of heat. 

Much of the salad can be prepared the night before.  

It's not frugal but none of the ingredients are particularly expensive and it feeds a lot of people. Make it go further with baked sweet potatoes (skins scrubbed, sprayed with olive oil and seasoned), fresh bread/rolls or soft store-bought buns, and beautifully scented baby vine tomatoes.  The perfect dessert is the I'm on Holiday Too! Easy-Peasy Chocolate Cake.

Cost: £10'ish (July 24)
Feeds: a crowd, with sides

Ingred:
  450g/1 lb cooked chicken, skin removed (a supermarket rotisserie bird is fine) 
  175g/ 6 oz cooked ham or salt beef
  2 large or 4 small oranges
  1 c/240 ml yoghurt-mayo & zest & juice of a lemon

  4 stalks celery, peeled & thinly sliced
  1 lge green pepper, seeded, cored and finely diced
  3-4 radishes, in matchsticks 
  2 tbsp finely chopped fresh parsley
  4 tsp finely chopped fresh chives or spring onion tops
  2 eating apples 
  8 drops tabasco or 1/2-1 tsp chilli flakes
  generous pinch cinnamon (opt)
  s & p
  soft lettuce leaves, and extra chopped chives & parsley to garnish.

Method:

1. Cut chicken and ham in 1in/2 cm cubes.
2. Remove segments from oranges (see below); halve
3. Mix yoghurt-mayo with lemon zest & juice, Tabasco or chilli flakes, cinnamon, if using, and s&p.
4. 1-3 can be made the night before, covered and refrigerated
5. When ready to serve, combine meat & oranges in large bowl with celery, pepper, radish and herbs
6. Cut apples in 1/2 inch/1 cm dice and add to yog-mayo mix, coating apples so they do not brown.
7. Remove apples from yog-mayo; add to rest of salad; gradually add more dressing until the mix is moist but not wet.  Mix well.  Refrigerate a couple of hours.
8. Serve on bed of lettuce, garnished with chives and parsley.

3. Carefully push down, up & out

Segmenting an Orange:

1. Slice off top, bottom & sides.

2. Slide knife between segments

See NavBar:RecipesII/Salads

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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.   

SOUTHERN (UN-FRIED) CHICKEN, Skinny, low fat & salt, easy, prep ahead

Just like you-know-who's but much better for you 

The taste, crunch and juiciness of a high street brand but better and healthier.

 'Sensational!' Tasters 

                                        

original post 2018; updated 2024

Even if you have an air-fryer, this recipe for Un-fried Chicken in piquant Southern Spices - crispy, crunchy and succulent - comes strongly recommended.  Fat levels are even lower than standard fried chicken cooked in an air fryer.   

The energetic 60's+ couple who were guinea pigs pronounced the chicken 'sensational' and they also loved the Waldorf Salad with it.  

The recipe, inspired by you-know-who on the High Street, includes several familiar spices.  There's also a wheat-free option.

Adults will love it but children, possibly not. The recipe, therefore, includes alternate spicing for (a) those who haven't had a chance to build up their spice cupboard and (b) for children or those wanting a mellower take.  

The meat is marinated overnight or 6-8 hours.

Cost: max £7-8'ish, less for cheaper portions like legs or drumsticks
Feeds: 6-8

Ingred:

1 whole chicken, backbone removed (and kept for stock), in 8 pieces (breasts halved, legs divided into drumstick and thighs) OR about a kilo of packaged breasts (halved), thighs & drumsticks.  Wings are possible but it's a lot of effort for small bits of meat.  

200 ml low-fat yoghurt (straining is not required) 

SPICES
  2 tsp celery salt
  1/2-1 tsp salt
  2 tsp pepper
  2 tsp paprika
  1 tsp cayenne pepper
  1/2 tsp thyme
  2 tsp oregano
  2 tsp cumin
  1 tsp coriander 

          OR 2-3 tablespoons Cajun seasoning

          OR for children, 2 tsp dried tarragon, 2/3 tsp rosemary, 4 tbsp chopped fresh parsley (best) or 4 tsp dried parsley

125 gm homemade breadcrumbs (stale bread whizzed in the blender) or Japanese panko or breadcrumbs (the best you can afford)

Wheat-free option: spelt breadcrumbs or 3-1 mix of polenta & ground almonds

Method:

PICNIC SANDWICH: HOISIN CHICKEN BAGUETTE

Smoky chicken & crunchy veg makes a popular baguette for picnics...

East meets west in a baguette stuffed with hoisin chicken & crunchy veg 
'It was all a huge hit but  this was by far the best sandwich of the lot!' Tasters

67goingon50's Hoisin Chicken Vegetable baguette was the favourite out of all the sandwiches served when it catered a sandwich/finger food buffet recently. (The others were Tuna Nicoise, Cheese with Tomato Jam & Mushroom & Egg) 

The colourful mix of succulent chicken, smoky Asian sauce and crunchy vegetables was clearly a striking and satisfying combination. 

It's a great way to use up leftover chicken and salad vegetables. 

For the event, 67 used 1 1/2 large baguettes and cut them into 15 pieces.  Delicious as they were, the portions were also a bit messy to eat;  in future, 67 will either stick to sliced bread or cut the baguettes into larger pieces and wrap the bottoms in serviettes.

The Hoisin & chicken can be mixed the night before but it's better if the mayo is added when making the sandwich.

Cost: depending on what's in the cupboard, say £2
Makes: 4 portions but multiplies easily 

Ingredients:
   1x10inch baguette

   1/3-1/2 cup cooked chicken, shredded or in small dice
   couple of tablespoons diced celery
   couple of tablespoons diced raw bell pepper
   approx 1.5 teaspoons hoisin sauce*

   any lettuce except iceberg, washed & dried completely (it may be necessary to dab the leaves with paper towels to get rid of any moisture) 
   
   2-3 tablespoons Yoghurt-mayonnaise with lemon

   thin slices radish

Method:

1. Mix chicken, celery, bell pepper & enough Hoisin sauce to moisten but not overwhelm the chicken.  Refrigerate overnight if you wish.
2. When ready to proceed, slice a thin layer off the top of the baguette 
3. Remove some of the bread from the bottom layer, forming a groove.
   
   
   
4. Put down a layer of completely dry lettuce, pressing it into the groove; add a little yoghurt mayonnaise.
   
5. Add the chicken hoisin mix, mounding it into the groove.  Drizzle a little more yoghurt-mayonnaise on top.
6. Garnish with layer of radishes 
7. If necessary, remove some of the bread from the top slice to allow it to sit nicely over the filling
8. Wrap in tinfoil and cut at site

Comments:

'The Hoisin filling was amazing but the bread was kind of explosive and maybe not for a polite gathering!' 

*Lee Kum Yee

 More sandwiches 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.   

SIMPLE CHICKEN STOCK

Here's a simpler, quicker method for chicken stock that's ideal when you're gripped by a lurgy and want chicken soup, now!

Simple Chicken Broth

...or definitely not tomorrow.  It's also great for any simple no-fuss chicken stock that doesn't require much shopping.   

It only takes a couple of hours rather than overnight. Though not as intense as conventional chicken broth and lacking the jellied texture of slow-cooked broths, it's flavourful and chock-full of vitamins and protein.  

This is the time to use chicken pieces (save your bones for the slow-cooked overnight broths) and to use veg in your fridge that you haven't had a chance to get to. 

Smaller pieces of skinless chicken are best; drumsticks rather than a whole bird.  (Carefully) slash the flesh with a sharp knife to allow their flavour to penetrate the stock.  Wings are ok if you don't mind the fat from them.  

Here's what 67 used 'cause that's what was available in the fridge but you can ring the changes:

3-4 drumsticks, onions, carrots, celery stalks and fronds,  spring onions (shorn of dried leaves and bottoms), mushrooms, cauli leaves (from an organic cauli that 67 wanted every last drop of vitamins of minerals from), mushrooms, garlic cloves, fresh ginger, radishes  

The only four things that are essential are: onions, carrots & celery (also called 'mirepoix', the trio of basic aromatics for soup & casseroles) plus fresh chicken.  If you're feeling poorly, a good sized piece of fresh ginger (1 1/2 inches/4cm) is strongly recommended.

What's not in the photo but could easily be included or replace the other veg are: tomatoes (with bad bits cut out), broccoli, cauliflower, potatoes, green beans, courgettes etc...Almost any veg can go in but do your basic cleaning: roots topped and tailed, any bad/soft bits taken out, mushrooms peeled and de-stemmed if necessary; thick broccoli stems peeled etc   

For quantities, 67 suggests: 3-400gm chicken, 500gm veg and 2-3 pints water (it doubles nicely).  Add a bay leaf and some parsley stems if available.  The liquid should cover the mix by an inch.   Partially cover the pan and turn heat to high.

Bring to the boil; allow boil at full stretch 5 mins, skimming off the film of fat & other impurities that will rise to the surface:

Skimming off impurities 

Reduce heat to med-high (where 6 is the maximum, then 4); the mixture should be bubbling gently but not furiously.  Partially cover with lid; leave for 2 hours, checking that the bubbling continues.  If not, return to a full rolling boil and turn heat back down to med high.

When 2 hours is up, taste.  You may feel an extra half hour of cooking or an additional cup of water is necessary.  If you like the flavour, strain the contents through a sieve into a container.  Remove flesh from drumsticks and set aside.  Discard the bones & veg.  

Season before consuming.

Tips:

• all the flavour may have been boiled out of the chicken flesh but it can still be used for sandwich or pie fillings 
• An even simpler, easier broth can be achieved by poaching a chicken. See (Asian) Poached Chicken.  This requires a good quality chicken, fresh ginger and spring onions.

 Go to Nav Bar for Recipes I & II:Soups

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

'BIG' CHICKEN SOUP 'FLU CURE, Frugal

Feeling under the weather?  A chunky chicken soup boosts the immune system 

Home-made Chunky Chicken Soup served on a tray 

'An intensely flavoured easily digested life-saver when ill' Blogger 

photo 3/16/17

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 trial of tinned was 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 to keep 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, in one inch/2cm cubes
   seasoned flour (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 swede 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 flour with 1/2 ounce butter

Method:

1. Toss chicken in a plastic bag with seasoned 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 for later
8. When chicken & veg in the stockpot are ready, remove from the soup liquid; 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 & mushrooms if using 
11. Simmer half an hour; check seasoning; if soup is too thick, add water; if too thin, mix 1 tsp cornflour with 1 tbsp very cold water and stir it in 
12. Serve with crusty bread or Cheese Scones

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; if it isn't tender, let it cook longer
• 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/Soups  ...

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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. 

CHICKEN & SWEETCORN SOUP, quick & easy, vegan opt

Time to bring this delicious old stalwart back into fashion...

updated 11/25; 1st posted 2017

Chicken & Sweetcorn Soup
'Tasted great & the chicken was remarkable !'' Exquisitely, subtly oriental' 

Not that long ago, Chicken & Sweetcorn Soup was everyone's favourite dish when it came to Chinese food. 

Thick, luscious, with a lovely nubbly texture, it was punctuated with succulent chicken and gorgeous threads of egg.  The soup was exciting, tasty and richly satisfying.

Nowadays, it's cheaper and easier to recreate the dish at home and it can be done in two stages. 

Though the whole family will love the soup, children's portions should be served without the green onion garnish.  Parents meanwhile can spice it up with hot sauce or chilli. 

Traditionally, Chicken & Sweetcorn Soup was served as an appetiser but 67 serves it over rice for for a 'more-than-a-snack-but-less-than-a-meal' supper.  It could also be served over fine egg noodles.

Or add noodles of choice (flat or thin) or broken up pieces of wonton pastry.

Cost: £4'ish, less of using leftover chicken (1/24)
Feeds: 4

Ingred:

Creamed Corn
   1 1/2 tbsp dairy or vegan butter
   1 1/2 tbsp flour
   1 cup milk or 1/2 single cream, 1/2 milk OR vegan milk like almond, thickened with cornflour
   pepper & salt
   1-2 tbsp sugar (opt; not really necessary to the flavour))
   240gm/8.5oz drained sweetcorn

   4-5 spring onions, white & green separated 
   1/2 tbsp groundnut oil
   500 ml chicken stock

   large chicken breast, skin removed OR equivalent chicken thigh meat OR drumlets from wings OR leftover shredded chicken

   1 generous tbsp 25-35% reduced salt soy sauce
   2 tbsp med sherry
   1tbsp/15gm/1/2oz finely grated peeled fresh ginger

   2 med eggs
   1 tbsp toasted sesame oil

   (if using vegan milk: 1 tsp cornflour mixed with 1 tsp COLD water to form a paste)

Adult Garnishes:  choice of either or all: 

                 finely sliced green of spring onions
                 fresh red chilli, seeds & membranes removed; thinly sliced
                 chilli flakes
                 chilli sauce

Optional: cooked white rice
             1 nest fine egg noodles per person, cooked and drained
              white pasta

Method:

ROAST CHICKEN SPANISH STYLE, Easy peasy prepared ahead

Bring a little sunshine into your kitchen with this fantastically easy Spanish-style meal

updated 11/25; first posted 2017

A boon for the busy cook: Make Ahead Spanish Style Chicken
 takes the edge off Arctic temperatures

A relaxed roast chicken meal is a great weekend treat but on busy weekday evenings, a touch impractical.

Here's an idea for a fuss-free, make-ahead fabulous roast chicken meal for work nights involving a colourful Spanish-style sauce.

The next time you're roasting chicken, roast two.  Joint one bird,lie flat in sealable storage bags and freeze.  Or buy a plump supermarket chicken and use immediately OR joint and freeze.  

Up to two days vbut preferably the day before  planning to serve, make the sauce. Cool and refrigerate; don't freeze, if affects the flavour.  

Defrost the chicken the day before the planned meal, shred and remove bones  

Heat the the sauce over med high and gently reheat the chicken in it.  

Result?  Chicken that's interesting, quick and very tasty.  What's not to like?

Cost:

Feeds: 

Ingred:

   1 cold roast chicken, skin removed and jointed   

   3 tbsp olive oil
   1 mug sliced yellow onion or equivalent well cleaned fennel.
   3 cloves garlic, grated (opt)
   
   1/2 bell pepper diced (67 used yellow 'cause that was what was in the fridge; green or red will be fine) 
   10 mushrooms, diced  
     
     5 ripe tomatoes coarsely chopped or 1x 28oz tin tomatoes
     1 stick celery, peeled, crvices wiped and cut in small dice
     zest of one orange
     juice of 1/2 orange  
     
     2-3 tbsp med sherry     
    1- 1 1/2 tsp salt
     1 scant tsp honey, brown sugar or maple syrup
     1/2 scant tsp cinnamon      

Garnish: fresh parsley
             few olives (opt)

Method:

Sauce:

1. Heat olive oil in large deep pan over high heat
2. Add onions/fennel & garlic if using; reduce heat to med; cook 2-3 mins until onions are translucent
3. Add bell pepper & mushrooms; cook 1-2 mins 
4. Add tomatoes, celery, & salt and cook until tomatoes are broken down and mix is soup-like
5. Stir in  sherry, zest, honey and cinnamon
6. Simmer further 5-10 mins 
7. Roughly blend 1/3 of the mix; pour back into pan
8. If eating immediately, add chicken; heat over med until chicken is warmed through

If prepping ahead:

1. Cool sauce and refrigerate until day of serving
2. Take chicken (defrosted if necessary) and sauce out of the fridge an hour ahead of serving time
3. Reheat sauce over med heat in a pan large enough to take chicken pieces in one layer until sauce is gently bubbling
4. Add chicken pieces, pushing below the surface of the sauce
5. Simmer over med-low heat until chicken is heated though - about 15 mins
6. Serve sprinkled with plenty of fresh chopped parsley 

Comments:

'Chicken was moist; sauce whilst yummy was not what I was expecting. Could taste a citrus undertone and the peppers took over.  Delicious but not one of my favourites.' Wonder Woman office administrator (Blogger's note: amount of peppers has been adjusted)

Tips:

1. To speed up cooking time, strip flesh from bones of chicken in large pieces and add to reheated sauce
2. A little help from trusted supermarket friends: this recipe would work well with a rotisserie chicken 

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

CHICKEN & CASHEW STIR FRY

Just the thing when you stumble in from work, famished

Stir-fry Chicken with Peppers & Cashews 

Stir-fry's are so fantastic: easy on the wallet, quick, intensely satisfying.  Full of protein and high-fibre veg, they can be a low-carb meal if rice or noodles portions are kept to a minimum.

Chicken with cashew nuts is a favourite dish in Chinese restaurants; it's very easy - and much less expensive than a takeaway - to make it a favourite at home, too.

The photo shows bell peppers which provide a crisp contrast to the succulent chicken and the crunchy nuts.  But any veg will do...or even none at all if the fridge is bare.

The usual marinating time is 20 mins but if you're in a rush, 10 will do.

Cost: £1.50-ish
Feeds: 1 generously

Ingred:
   a handful of raw cashews

   1 chicken breast
   1 bell pepper
   groundnut oil
   water 

   small clove garlic, grated
   inch of peeled ginger, grated
    
Marinade:
   1 tbsp reduced-salt soy sauce
   2 tbsp sherry

Method:

       Equipment: large lidded frying pan or wok

1. Toast cashews in med oven 5-7 mins or until brown; watch, they burn easily; set aside
2. Cut chicken breast in generous bite-sized pieces
3. Mix marinade ingred in flat bowl; add chicken, stirring to coat all sides; leave ideally 20 mins (time for a drink!) 
4. Top & tail pepper, remove seeds & membranes and cut in bite sized pieces
5. When ready to cook, set frying pan over high heat; when pan is smoking hot, spray generously with oil
6. Add peppers; stir-fry 2-3 mins but not till cooked through; put to one side
7. Drain chicken, reserving marinade 
8. Generously re-spray pan; add chicken in one layer; leave for a couple of mins to brown on one side
9. Stir fry for another minute or until all pink is gone; decant to a dish
10. Add 3-4 tablespoons of water to the pan, scraping at the bottom to remove any cooked-on bits
11. Add marinade; bring to a boil, cover with lid, reduce heat; bubble 5 mins
12. Add peppers & chicken; simmer 3 mins or until veg & meat is cooked to your liking
13. To thicken sauce (opt),  mix 1 tsp cornstarch with 1 tsp cold water; add to pan; stir 
14. Pour into a serving dish and scatter with cashews
15. Serve with steamed rice (opt)

              Please leave a comment

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.   

FRUGAL FOOD: NO-SUGAR LOW-FAT ORANGE & SESAME WINGS, Skinnier

These flavourful but un-fiery orange & sesame chicken wings will be a popular offering at a picnic or buffet table...and are kind to the wallet.

Chicken wings with Orange & Sesame,  (photo 21/6/17)
served with 3-minute Asparagus, Pea & Corn Salad

Chicken wings come in all sorts: crisp & oven-baked, deep-fried, braised or casseroled.  They can be designed to please guys wanting something hot & spicy, for kids happy to get faces and hands grubby with sweet & sour sauce (low-sugar) or for the culinary sophisticate looking for something more exotic.  

These Orange-Sesame wings have family appeal.  The syrupy marinade has no sugar, the soy sauce and sherry (or grape juice) add savouriness; sesame seeds add crunch.  The wings are cooked to allow much of the fat render off, making them crispy without deep frying.  They end up slightly sweet, moist, tender and more-ish.

Serve with a simple salad of lettuce, cucumber & tomatoes or the quick and easy Asparagus Salad in the photo

Cost: £2.50
Makes: about 12 triple jointed wings

Ingred:
    750gm/1 3/4 pounds chicken wings

    juice & zest of large orange or equiv
    2 tbsp reduced salt soy sauce
    2 tbsp sherry/white grape juice/stock
    1 tbsp cornstarch (not polenta) or rice flour
    cold water

    2-3 tablespoons sesame seeds   
    
Method:

1. Preheat oven to 400f/200c/180 fan
2. Add a baking rack to a foil-lined oven tray which is not too deep; lay out wings leaving a ittle space in between 
3. Bake 20-25 mins in the middle of the oven until fat is released & skin is crisping
4. Meanwhile, heat orange juice in small saucepan (don't worry if some orange flesh is included but take out any membranes); bring to a boil, turn heat to low; simmer 3-4 mins or until reduced by half; cool.  
5. In  small bowl, mix juice & zest, soy sauce & sherry; add to orange juice, stir
6. Blend corn/rice flour with tablespoon cold water to form a paste; add to orange mix; stir; season with pepper & a little salt
7. When wings have been in oven 25 mins & have begun to crisp, take out tray; brush marinade on both sides of the wings; roll in sesame seeds  
8. Return to oven.  Brush on marinade every 7 minutes or so until wings are beautifully coloured and quite crisp - probably another 20-25 mins.
9. The last 10 mins of baking, the pan can go on the top shelf
10. Serve hot or warm

More chicken wings on Nav Bar: Recipes/Chicken... 

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

PEAR, SPINACH AND HAZELNUT CHICKEN SALAD, Almost Instant, vegetarian option, leftovers,

Take advantage of the lovely glossy spinach leaves and crisp juicy pears now available in supermarkets

Cooked chicken makes this supper very quick and easy....and much better
than processed food.

Fruit, leaves, nuts and cooked protein make a refreshing, satisfying low-calorie meal -- almost instantly.

As good for you as this recipe is, Chicken, Pear & Hazlenut Salad is delicious in a beautifully understated way.  The sweet crisp juiciness of ripe pears, crunchy nuts, succulent chicken and soft leaves are generously cloaked in a delicate creamy sauce.  It's main appeal will be female singletons, kids and the older generation but 67 knows some Australian males also love fruit/protein combos.

Lovely Rocha pears (the fat, dearer ones) were used in this recipe, mainly because they were on sale, but any pear will do. The spinach leaves can be replaced by a soft leafed English lettuce.  For vegetarians, pears, nuts and soft blue Cambazola cheese is a perfect combination. 

Check the pear skins.  Thick skins are unpleasant to eat and need to be removed by peeling; the taste and texture of the final result are so much better.  

Cost: min £1.50'ish, more if you have to buy cooked chicken 
Serves: 1

Ingred:
   handful of washed, de-stemmed spinach OR soft English lettuce
   1/2 large pear, core removed, peeled 
   50-100 gms cooked chicken meat
   2 tablespoons coarsely chopped hazelnuts

Dressing:   

   2 tbsp strained yoghurt
   1 tbsp mayonnaise
   1/2 tsp white wine vinegar or lemon juice
   1/2 tsp finely grated lemon zest (opt)
   pepper & salt

Method:

1. Toast hazelnuts in a frying pan over med heat until light brown
2. Mix yoghurt, mayo, white wine vinegar/lemon juce & light seasoning in a bowl to a pouring consistency; set aside
3. Cut pear into thin vertical slices
4. Shred chicken into long pieces about the same size as pears
5. Heap leaves on a plate
6. Arrange pear slices on top
   
   in a pinwheel shape with thin end in the middle; sprinkle hazelnuts over, leaving a few for garnish
7. Arrange shredded chicken similarly 
8. Garnish with hazelnuts
9. Generously pour over dressing 

 Tips

• toast double the amount of hazelnuts and store half in an air-right container for next time
• soft blue cheeses are high in fat but big on flavour; a small amount goes a long way
• if carbs are required, serve with fresh easy-peasy almost instant bagels

                              More summer salads on Nav Bar/RecipesII/Salads...

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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.