Small Households' Sweet & Sour Chicken Salad: easy,some prep-ahead, healthy, wallet-friendly, dairy-free option

Finding an exciting tasty not-too-difficult recipe for leftover chicken without buying lots more ingredients can be tricky.

But here's one that's got everything you could want...and more

This recipe, inspired by Waitrose Food magazine, is rather glorious: layered with fabulous flavours, attractive, part make-ahead and easily assembled.  It won't make a big dent in your weekly food budget.

67goingon50 has focused on small households - singletons, couples, pensioners - but the ingredients are easily doubled for 4 people.

Ingred:

50ml red wine vinegar

min1/3-max 1/2 tbsp sugar

1/2 tsp lemon zest

1/2 tsp orange zest

1 bay leaf

equivalent shredded meat of at least 2 cooked chicken thighs 
25gms/4/5oz pine nuts (or seeds: sunflower, pumpkin or both)
60gm/2.1oz fresh or reconstituted cranberries or other dried fruit (medjool dates, raisons, apricots)

4-6 sunblush tomatoes, from supermarket or make-your-own (see  below)

10 gm fresh basil, torn OR 1/3 tsp dried basil

45gm/1.5oz rocket or slightly bitter leaves, rinsed 2-3 times, drained, dried 

2 tbsp virgin olive oil

zest and juice of 1/2 clementine

membrane-free segments of half a clementine  

2 tbsp dairy or plant Parmesan

salt & pepper to taste

Method:

CHICKEN WINGS: THE ULTIMATE FOOTBALL SNACK: includes instructions for beginner cooks

FOOTIE SEASON EASY-PEASY CHICKEN WINGS

Buffalo wings which fly in the frugal healthy eating stakes

updated 2/25; 1st posted 2015/16

SPICY HOT WINGS for ravenous students/sports fans: details below
'They sit very nicely; full-flavoured & nicely charcoaled.  Well cooked; I'm not a fan of pink chicken!'  

Chicken wings have a bad reputation (some say they are too bony and tough) but treated properly they are a healthy low-fat pleasure and a god-send for busy, budget conscious cooks.

They are also an absolutely winner when it comes to frugal footie treats, with 750g of good-sized wings currently at around £1.80 (including M&S Higher Welfare).  Organic obviously cost more but are still budget friendly.  

Part 1 of this post contains 3 recommended recipes: One, the traditional hot & saucy; one with a sensational lemon-pepper coating and one, braised in an Asian sauce for the adventurous

Part 2: includes recommended sauces marinades for wings

PART 1: Recommended

SPICY STICKY HOT WINGS (photo above): 

First posted in 2016, this is adult fare; the heat won't blow your head off but could bring tears to the eyes of children. (A kids' version is included).  Whether served as as a sports snack or as light supper with baked potato or rice and salad, these sticky, spicy wings will become a hot (sorry!)  favourite.  

LEMON PEPPER WINGS: 

Baked with a crispy juicy shell, the flesh is unbelievably tender & succulent; kids and seniors love 'em...

'Perfect crispy skin & juicy tender flesh; marinaded o'night 

  'super-easy, flesh v. tender;'extra special', spritz of lemon adds sparkle' 

 

EXOTIC BRAISED ASIAN WINGS: 

Not a run-of-the-mill wing, with sensational Oriental flavours.  Low-fat, sugar & salt.  

Easy, make-ahead, portable, even eaten cold, splendid
'Even cold, great Chinese flavours with a lovely amount of garlic!' 

40 years ago in Hong Kong, a bakery just off the Central District was renowned for its braised spiced chicken wings.  They were snapped up by foreigners and Chinese alike and many were eaten before leaving the shop!

PART 2: Simple marinaded wings

EQUIPMENT: 

Oven: baking trays: low sides, lined with greaseproof paper or foil to save washing up, and with baking rack on top (so fat drips away, reducing cholesterol).  Preheat oven.

Air-Fryer: Depending on size of air-fryer, be prepared to bake in batches.  Line base of air-fryer with foil or paper liners to save washing up. 

Cooking wings: Start with wings upside down (ie top down), bake 7-8 mins depending on size (they continue cooking while the tops brown); turn over so wings are right side up (ie top up), bake a further 10-15 mins until dark brown and crisping at the edges. 

Large wings may need an extra 10 or so mins; or they can be divided into drums and winglets with cooking time reduced.

Naked wings: roast 7'ish minutes top side down, in a pre-heated oven or air fryer 180c/350F to crisp up the skin and release fat.  Remove from oven/air fryer; turn over so tops are uppermost; bake a further 10-17 mins until skin is crisp & golden; lightly season with salt & pepper; serve with lemon or lime wedges and any dipping sauce

Sauced wings: as with naked wings but once wings are turned top side up, brush liberally with sauce on both sides;  bake a further 15-20 minutes, basting again at least twice, until brown with crisping edges.  

Marinaded wings: pour raw wings and marinade in a sealable plastic bag smooshing wings into sauce; refrigerate at least four hours or overnight,  turning the bag once or twice; when ready to bake, drain but keep marinade.  In a preheated oven or air fryer set to  180c/350F, layer wings topside down, bake 7 mins; turn wings over so tops are facing upwards; brush liberally with sauce on both sides and bake a further 15-20 minutes,brushing generously at least twice, or until glossy brown.  

  

SAUCES  (for 12'ish chicken wings/one 750g/ 26oz packet) 

Note: If you like, separate wings into drumlets & flats; these will cook faster and double the number of pieces

1. BBQ Sauce (for naked wings)

Mix together: 
     1/2 mug tomato sauce (your own or own-label spicy brands)   
      1.5 tbsp molasses or black sugar (preferred) or brown sugar
      2 tablespoons reduced salt soy sauce (regular will do in a pinch)
      1-2 dashes tobasco sauce, to taste
       (opt)  one small reconstituted chipotle chilli, pureed

(Reserve a scant 2/3  sauce for dipping).
Bake wings naked upside down 10 mins or until fat is released; brush sauce liberally on both sides; turn wings top side up, bake 15-20mins mins, brushing generously again at least twice; serve with extra sauce

2.  LEMON & ROSEMARY MARINADE (best for prepping overnight)

Mix together: 
     1.5 lemons, juice and zest
     60 ml/1/4 cup olive oil 
     2-3 cloves garlic, grated (opt but recommended) OR infuse garlic in olive oil
     2 tsp fresh finely chopped rosemary or 1/3 tsp dried rosemary
     a little water

Mix first four ingredients; pour over wings in a non-metal flattish dish; stir well. If wings are not covered with liquid, add water to cover.  Clingfilm,  refrigerate 4 hours or overnight.  Bake wirh marinade 35-45 mins in an air fryer OR oven preheated to 180c/350F until wings are cooked through.  If cooking in oven, place on a baking rack so fat can drip through.  Cool to serve alongside lots of serviettes.

3.  SHERRY, SOY & GINGER

     80 ml/1/3 cup medium sherry/white wine/white grape juice
     80ml/1/3 cup lower-salt soy sauce 
     1 tablespoon grated garlic (opt)
     1 tablespoon grated peeled ginger
     1 tablespoon toasted sesame oil

Mix well; marinade no more than 30 minutes

After marinading: 2-3 tablespoon sesame seeds

Spread out drained marinaded wings in an air fryer or a wire rack in an oven tray,  leaving a little space in between.  Bake 25 mins at 180c/350F;  generously sprinkle sesame seeds over top of wings OR press top of wings onto a plate lined with sesame seeds.  Return to oven for another 10-15 mins. 

Tips:

• See: Healthier football snacks: low fat/salt & sugar for lower-guilt footie treats 
• lining baking trays with greaseproof paper/foil makes washing up easier
• newer models of air fryers cook very quickly; reduce timings by at least 5 mins and check 3/4 way through cooking

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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.  

RICE SALAD WITH GRAPES & HOISIN CHICKEN: easy, satisfying, portable, healthy, low-sugar & fat

Quick nutritious and tasty salad of rice, grapes and chicken provides lashings of energy for a busy life...

Fruity spicy rice'n chicken dish for a busy life

We all know what it's like trying to eat healthily and well during an election.  If, at the same time, you're trying to balance a second committment, food prep can become a big distraction.

That's why this salad was created.  Make enough of the ingredients for 2-3 servings, assemble as needed, pack one for now and another for later.  

67 used rice as the carbohydrate base but it can be repolaced with pasta or cold potatoes.  

The chicken, easy-peasy but with a spicy more-ish sauce, is easily cooked in an air-fryer or oven.

All ingredients remain fresh and zesty for three days (including cooking day).  

With M&S higher welfare chicken legs still at around £1.50 for 2, the recipe is not going to bust the budget.  In fact, it's worth buying an extra packet of legs, marinading and cooking them at the same time, and freezing for another time when cold. 

Cost: £2.50'ish (6/24)

Makes: 2 servings

Ingredients:

Salad

1-1.5 mugs cooked & cooled brown rice (pref), white rice, pasta or potatoes

2 whole chicken legs, raw

small bunch firm purple/red grapes

1/2-3/4 mug fresh green beans or mange tout

handful spinach or lettuce leaves

Marinade:

3 tbsp hoisin sauce

1 tsp orange zest

1.5 tbsp orange juice

1/16th tsp (if that!) chilli crisp or hot sauce like tobasco or siracha (opt)

Orange Yoghurt Mayonnaise

   3 tbsp strained 0-fat yoghurt 

   1.5 tbsp mayo

   3/4 tsp orange zest

   2 tsp Hoisin sauce

   pepper & salt

Method:

SIMPLE SUNSHINE CORN & AVOCADO SALAD WITH MAPLE DRESSING: Vegan, quick & easy, high fibre

Easy colourful salad with the delightful flavours and colours of early summer veg...

Sunshine Corn and Avocado Salad is perfect for this time of year
 at the dining table or al fresco. 

Colourful crispy corn, crunchy cucumber, gorgeously ripened juicy tomatoes & buttery avos are a terrific combo at any time.  But what makes this new 67goingon50 salad so special is the slightly sweet lime & maple dressing. 

A hint of sweetness elevates the ingredients and heightens the delightful mix of textures, flavours and colours.  It all makes for a pretty appealing plate.   

The salad is delicious (of course) but it's also easy to throw together and is ready in minutes.  It can even be prepared in advance and/or transported to a picnic with salad and dressing in separate containers.

And those bottom of the container/bags of artichoke hearts, lamb's lettuce, strips of red bell pepper?  They can be put to good use.  

In the photo, 67 added a few plump olives stuffed with pimentos; a previous version included cooked green beans and sunflower seeds.  If needed, a chopped up boiled egg would add protein.

The ingredients listed are for 2-3 but, really, you can make as much or as little as needed.

Cost: min £2.50

Feeds: 2-3 as a side

Ingredients:

1/2 cup fresh corn, cooked 5 mins in boiliing water and scraped off the cob OR drained tinned or frozen crispy corn (67 used M&S)

1/3 generous cup cucumber, in cubes not too much bigger than the corn (67 tested small thin-skinned Persian cucumbers) 

1/2 small avocado, peeled, diced and sprinkled with lime juice, salt & pepper

4-5 baby tomatoes, quartered

Optional handful of:

olives

artichoke hearts

cooked grean beans

seeds

nuts

finely chopped boiled egg

Maple Lime Dressing

zest of small lime     

2 tbsp olive oil
1 tbsp lime juice
1.5 tsp maple syrup (or for vegetarians, light honey)

salt & pepper 

Method:

67GOINGON50 FAVOURITE FRUGAL SIDE SALADS; healthy, low-fat, quick, easy

Side salads to please the eye, the palate...and the wallet!

Raw food is an important element of a healthy diet and should appear at least 3-5 days a week.

Make it easy with these quick & easy wallet-friendly sides.  Many of them were posted during the first few years of the blog; some were described by tasters as sensational.  

67 is delighted to make them accessible to later and more recent followers.  

Sensational Home-made Sunblush Tomato Bombs 

 flavour explosions in a mouthful

Cheat's Fruity Coleslaw: 

with a little help from supermarket friends when life's very busy

(The original Mango & Chilli coleslaw: Not just any old coleslaw; lower fat, quick & easy)

Carrot, Pineapple & Sunflower Seed Salad, no added sugar

Gorgeous amalgam of flavours and textures is a crowd-pleaser that's easy the clock

10-minute Smashed Potato Salad: 

Outstanding flavour with delightful crunchy bits; versatile; ultra-frugal

Spicy Sesame Noodles 

Tired of the same old, same old potato & pasta salads?  This Oriental style help-yourself noodle salad will knock your socks off

Cabbage Carrot Slaw with Peanut Lime Dressing

Pretty & nutritious crunchy Dieters' Delight; Vegan, raw & cooked veg.  Noodles only if you want them.  Prep up to 2-days ahead

And don't forget -- if you just want a different dressing for your favourite collection of veg, have a look a67goingon50's great selection of Salad Dressings

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

CHINESE RAMEN SOUP BOWL: frugal, quick & easy, healthy

When in need of a quick frugal and healthy meal, this Chinese version is ramen is heard to beat... 

published 2019; updated 4/23 

67 makes no apologies for re-posting this delicious noodle-soup bowl; as food prices rocket, terrifying us all, budget-friendly dishes that don't sacrifice good health is essential.

The Chinese version of Ramen is one of those go-to dishes when you've arrived home starving and want something good, fast.  As long as you have some stock in your fridge (or granules or cubes), a bit of protein and some veg, putting together a satisfying dinner is a cinch.

The great thing about Chinese noodles - supermarket as well as Chinatown's - is their relaltive cheapness; they also keep well in a plastic bag in the cupboard.  They come in all shapes and sizes, including low-carb, vegetarian and gluten or egg-free. (67's How to Use Your Noodle(s) is a good guide.)    

They're easy to use.  Pour boiling water over; leave 5 mins; drain.  Simples!

Like ramen, the ingredients depend on the contents of your fridge and cupboard.  

The Blogger had uncooked pork loin and broccoli in the fridge and added chestnut mushrooms, carrot shavings and green onions.  But any variety of veg and any meat will do, OR shellfish (fresh or defrosted) OR for vegans, tofu marinaded in a 1-1 mix of reduced-salt soy sauce & dry sherry mixed with a generous pinch of grated garlic and ginger. 

Specialist Asian ingredients aren't necessary but sliced reconstituted dried Shitake mushrooms (expensive but last forever), bamboo shoots, bean sprouts and finely sliced Chinese cabbage add an exotic layer of flavour and texture.
    
Whichever ingredients you choose, the broth needs to be well flavoured and plentiful.  For your health's sake, please do not use pre-packaged noodle & soup sachets; many contain nasty preservatives and noxious oils.  If you haven't had a chance to make home-made stock, granules or cubes are better.   

Cost: £1.50'ish, depending on ingredients on hand (2023)
Serves: 1, but multiplies easily

Ingred:
    1 knot noodles

   2/3 pint/400 ml good stock plus 1/3 pint water if stock is defrosted
   2 spring onions, whites only, finely sliced
   1 lge clove garlic, grated
   1 inch/2 cm peeled ginger, grated
   100-150 gms meat, fish or tofu
   a generous handful of two types of raw vegetable, eg broccoli, mushrooms, shredded carrots
    pepper
    reduced salt soy sauce

    garnish(opt): finely sliced green shoots of spring onions; sesame seeds 

Method:

1. If using raw meat, slice thinly; it will cook almost instantly in the hot broth  (partially freezing the meat and using a sharp knife will help) 
2. Frozen shellfish should be defrosted and rinsed; tofu should be cut into generous bite-sized pieces before marinading 
3. If using cooked meat or fish, cut or shred into bite-size pieces 
4. Place noodles in large bowl; pour boiling water over; rest 5 mins; drain & rinse; set aside 
5. Place stock, whites of spring onions, garlic & ginger in a good sized pot; bring to the boil. Reduce heat to slow bubble (If stock was defrosted, boil gently  5 mins, top up with 1/3 pint water)
6. Add veg & raw protein to stock, cook 2-3 mins; remove from stock with a slotted spoon; set aside 
7. Put half the noodles in a good-sized bowl (one with a heavy base for kids)
8. Scatter half of veg and protein on top 
9. Add rest of noodles then the rest of veg and protein 
10. Pour over boiling hot stock; allow to sit 1-2 mins  
11. Garnish with green onions and/or sesame seeds

Comments:

'Immensely tasty and satisfying, and so easy.  Great for all ages.' Retired writer

Tips:

• For children, reduce the amount of broth and cool it a little before serving in a sturdy bowl that won't easily topple over 
• If you liked this, you will also like Amost Instant Noodle Dishes, Thai Spicy Larb (minced chicken, beef, pork or tofu & noodles), and the ultra-frugal Spicy Sesame Noodle Salad          
• Other suggrsted vegetables:  green beans, carrot matchsticks, sliced celery or bean sprouts, mange tout, thinly sliced courgette (last three added to noodles at the last minute

                          More noodles on NavBar: Recipes I & II...

           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.  

FRUGAL ARCHIVE FAV: CHUNKY LENTIL SOUP WITH SPINACH & MINI MEATBALLS

 Lentil Soup from 2016 that always has them coming back for more...

updated 11.25; first published 2023

Not just a load of ol' hippy lentils -- fabulously delicious comfort food for all! 

Everything seems to be rising in price at supermarkets and greengrocers, and not just a little every now and again but by huge leaps and bounds.

Many people have been forced to look to hearty soups with pulses and root vegetables supplemented with a little protein of choice for meals.  It's a sensible move.

Lentil soups have been a staple of the 67 diet for ages -- they're wonderfully waming and soothing.  They can have a reputation for being dull and hippy'ish.  

This recipe  (and 67's other lentil soups) howevwer, alters that image forever.  It's colourful and full of exciting flavours but still remains within most budgets.  

For carnivores, it contains small amounts of beef but is equally good with shredded ham hock or pastrami or salt beef. 

Or you can forgo animal protein altogether and serve it with cheese and walnut soda bread,  unforgettable flaky cheese biscuits or sliced vegetarian/vegan sausages.   

The spinach adds a lovely hit of colour, texture and flavour.

Cost: min £4.25'ish (11/25) but rises and falls depending on protein 
Serves: 6-8 (recipe halves easily)

Ingred:
   2 med onions or equivalent well-cleaned fennel, in med dice
   2  large sticks celery, peeled with the inner canal wiped clean & in med dice
   2 carrots, med dice
   1 large potato, in med dice, peeled if you like
   olive oil
  
   1 cup red lentils, 
   1-2 tsp veg granules (opt)
   1 fresh red chilli, top & tailed & with seeds removed, in tiny dice OR 1/4-1/3 tsp chilli flakes (opt)
   1 bay leaf
   2 pints good stock or water
   pepper & salt
   1 tbsp finely chopped parsley

   couple of handfuls washed spinach, stems removed

   150 gm 90% fat-free beef mince, in rough teaspoons-full, pre-poached in boiling water 5 mins; OR 150 gms cooked shredded ham hock or pastrami OR 150 gms vegetarian frankfurters (67 likes Tivali) in med chunks

Method:

PENSIONERS' DELIGHT: CARNIVAL PRAWN & POTATO SALAD, healthy, low-fat, sugar free

As sweltering temperatures continue, kitchens have slipped into emergency mode... 

Colourful, delicious summer salad of prawns, potatoes & vegetables
 

As high temperatures continue, the many without a handy barbecue can't bear cooking.  Thankfully, supermarkets and independent butchers continue to offer plenty of cold cuts, cooked chicken and smoked fish.  

The wise will already have stored  tuna, olives and pickles, and maybe even a tinned chopped ham, in the cupboards.  

This week, however, 67goingon50 concentrates on leftovers, in this case half a 140g packet of cold water prawns.

Thrown together with bits and pieces from the fridge adding rich veins of texture and flavour, the salad is bathed in a creamy dressing.  It looks pretty and tastes marvellous. especially if eaten straight from the fridge.   

67 teamed the prawns with sliced new potatoes, cooked in about 7 minutes early in the morning. 

But if you didn't want to cook at all, and budget allows, supermarket cooked potatoes or even deli potato salad could replace your own potatoes.  Packets of ready cooked rice might also do.

If prawns aren't within your budget, other cooked fish or cooked chicken would be suitable substitutes.  

Apart from corn and the potatoes, the recipe is  forgiving; don't hesitate to add or subtract or replace any vegetables or fruit.

Cost: under £5

Feeds: 2-3

Ingreds:

Salad

70-100g/2.5-3.5oz fresh water prawns (the small curly ones)

250gm/8.8oz new (or other firm) potatoes in 1/2in/2cm slices, cooked 

corn niblets from one large ear of corn, cooked and removed from the cob  OR  195gm tin of corn niblets

generous 1/3 mug defrosted frozen peas

5-6 baby tomatoes (or equiv) quartered, lightly salted & sprayed with olive oil

Optional:

     small chunks of avocado

     handful cooked asparagus, chopped

     handful cooked green beans chopped

     handful cooked tenderstem broccoli

Lemon Yoghurt-Mayonnaise

1/3 cup thick 0-fat yoghurt

generous 1/4 cup mayonnaise

finely grated zest of half a lemon

salt & pepper

1/4 tsp cayenne or chilli flakes (optional)

Method: