PENSIONERS DELIGHT: PORK WITH PINEAPPLE NOODLES: quick & easy, high protein, lower-fat, versatile

Stir Fried Noodles with Pork and Mixed Vegetables
'Love the combo of pineapple, pork, veg & noodles; I'd have this again' Taster 

As shoppers continue to seek lower cost foods, well-priced pork is fast becoming protein of choice.

Pork is a rich source of high quality protein, with various essential vitamins and minerals and it's surprising that it isn't more popular.  Pork loin is actually lower in fat than chicken breast.

Perhaps it's because we've been warned against undercooked pork and we're a little afraid of it.  Also, in health conscious times, some pork cuts release fat which, if not dealt with properly, can raise cholesterol. 

67's solutions?

• keep pork refrigerated until ready to cook
• after cooking pork, place fat and juices in a small bowl; place in freezer 10 mins until fat separates and is easily removed; pour juices over meat or add to gravy
• pork chops: remove layer of fat after cooking
• pork steaks: flatten with a rolling pin or wine bottle to tenderise and speed up cooking 
• pork mince: grill on a wire rack so pork is not sitting in fat while it cooks
• pork sausages: prick with a fork before cooking, drop in boiling water 5 mins; drain and bake at 180c/350f 18 mins; serve with salsa or relish
• pork mince for pates & terrines: use best quality lower-fat pork mince or minced pork cheek

This recipe for pork stir-fry using shoulder pork steaks is a multi-textured, multi-favoured noodle dish - unusual in that pineapple tempers the sweetness of pork.

It takes only minutes.  It's versatile.  Add chilli or not as you like.  If there are no noodles to hand, serve with steamed white rice. 

Packaged mixed veg (carrots, tender stem broccoli & mange toute) saves time but preparing your own selection from the veggie drawer will be cheaper.  For more bang for your buck and to make the dish go further add tinned corn and/or small cauliflower florets or green beans or baby tomatoes.

Cost: 2 pork shoulder steaks (£2), mixed veg £2 + extra veg 50p, noodles or rice (50p) prices at 2022
Feeds: 2 but multiplies easily

Ingred:
   2 nests of medium egg noodles, dried 
   1 minimum 80gm/2.8oz  package mixed veg (tender stem broccoli, carrot sticks, mange tout) OR equiv fresh
   2 pork shoulder steaks, pounded lightly, sliced in diagonal 1/2inch/1cm slices  
   generous handful frozen fresh pineapple wedges (67 stores bags of fresh pineapple in the freezer) or equiv tinned, drained

gravy   

   1/4 tsp chilli flakes or half a small chilli, de-seeded and finely diced (opt)

   2 tablespoons corn or rice flour (the higher the amount, the thicker the gravy)
   2 tbsp dry sherry (opt)  
   1 tbsp reduced salt soy sauce 
   water

Garnish: 1 green onion, finely sliced (opt)
  
Method:

TRI-COLOUR QUINOA SALAD: Vegan, high protein, easy, singleton, small households

Surprisingly tasty stand-alone vegan salad...

High-protein quinoa salad - no other protein necessary for all amino acids

 

67 has tried quinoa a few times and been put off by its bitterness and the difficulty of cooking it well.  

This version 67 stumbled on in a local deli* and fell in love.  So much so, 67 rushed out to buy a packet** for the cupboard and has not stopped making it since.  

Tri-colour quinoa contains three colours of the grain: white, black and red.  It's gluten free.  It contains all 9 amino acids, satisfying all your protein needs.  And if you go for the brand sourced from Peru (as did 67), it's pre-washed and needs no rinsing.  (Though everyone in the know says it's good to wash it like rice all the same.)

Nutty and satisfying, it does need a good, strongly flavoured dressing.  At the moment 67 is adding seeds and nuts, peas, tomatoes and sweet fruit (like the original tested).  Raisons are usually the fruit of choice but Medjool dates (67's favourite), pomegranate seeds, fresh figs and apples also work well.  

It's very tasty and incredibly healthy.  It's still fabulous the next day. You can eat it by itself for a meal or snack and need nothing more.  

In fact, it doesn't go well with animal protein (meat or dairy) so if you are planning a triple duty meal with quinoa as a centrepiece, 67 recommends providing a side of baked potatoes, pasta or some great bread for carnivores.  

But don't discourage carnivores from trying it; they might just be converted!  

Note: Some quinoa packets recommend three times the amount of water to grain but 2 times is more than enough

Cost: maybe £2.50'ish (4/25) (£3'ish for a 500gm packet**)

Makes: 1-2 servings, easily multiplied

Ingred:

1/3 cup tricolour quinoa

2/3 cup water or stock

1 whole garlic clove (opt)

1 regular slice fresh ginger (opt) 

3 generous tbsp frozen peas, defrosted

3 generous tbsp toasted sunflower or pumpkin seeds or both

3 to 4 baby tomatoes diced

one Medjool date, stone removed, in medium dice, separated OR equivalent pomegrante seeds OR reconstituted dried cranberries OR fresh cranberries, frozen & defrosted

Salt & pepper

Dressing:

3 tbsp good olive oil

1 tbsp balsamic vinegar (pref) OR red or white wine vinegar OR apple vinegar

1 tsp Dijon or multigrain mustard

1 pinch sugar

Method:

HEALTHY SUMMER PICNIC

This would be one of my happy picnic or happy meals with the emphasis on Healthy: low fat/cholesterol and carbs, lots of fibre, plenty of fresh vegetables or fruit.  Something for everyone.

Dieters Delight Ambrosial Tomato Gazpacho: Vegan, No cook

Dieters' Delight: Smooth & creamy but dairy free & minimal salt

A large thermos of this wonderful chilled tomato-based gazpacho, maybe with a bit of vodka for adults, is the perfect starter, served in cups in small portions. 

Lower-fat/Salt Spanokopita: Vegetarian, Butter-free cylinders of Greek Spinach, Egg & Feta Pie

Lower-fat & salt but fabulously tasty version of a Greek favourite...

For a picnic, form into 2 fat cylinders.  Either pack into stiff-sided containers and slice on site, or slice beforehand and pack with serviettes protecting each layer. 

Southern Spiced Unfried Chicken: inspired by you-know-who, this succulent crispy chicken is low-fat, low-calorie and delightfully spicy. 

The taste, crunch and juiciness of a high street brand but better
and much much healthier. 'Sensational!' Tasters

 

New Potatoes Vinaigrette:  Mayo-free, easy-peasy, with radish & red onion

This potato salad is flavoured with vinaigrette, not a creamy dressing and is so delightful you'll wonder why it's not offered more often. 

Pineapple slices/wedges served cold or at room temperature; juicy and glorious  on a hot day; prepare the day before

A bag of small multi-coloured tomatoes, celery & cucumber sticks

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

SPICY JAMBALAYA SALADS: Fathers' Day Indulgence, Triple Duty: met, fish or vegetarian; with no dairy o

So not run-of-the-mill: a nippy, zippy gorgeously moist salad of Classic Jambalaya (vegetarian version below)... 

Perfect for Fathers' Day: salad of Classic Jambalaya with rice, seafood and meat, and loads of vegetables  

'I was a bit iffy about cold jambalaya but it was really fantastic.' Taster

Jambalaya, a popular highly seasoned rice dish from the deep south of the United States, is normally a hot dish but...hey, it's summer!  And also, this one from 67goingon50 is designed for a Fathers' Day celebration.  In June.  

It's one of the blog's popular Triple Duty dishes, with a vegan base and a choice of meat, fish or vegetarian/vegan protein.  All three versions can be made from one base.  Or choose one version or two, divide the base accordingly and add preferred protein in the appropriate weight.  

Jambalaya is a true multi-cultural dish, influenced by West African, French, Spanish and Native American cuisine.  

Classic jambalaya includes bell peppers, celery, spices and tomato.  Protein is usually pork/bacon (these days also chicken), smoked sausage and seafood.  But like its Spanish sister, paella, Jambalaya is for all budgets...stick to one protein or avoid them altogether and just add lots of vegetables.  

67's Jambalaya Salad starts the day before it's needed and does take a bit of work.  But it's so worth it! It's perfect for a family gathering; get the best chefs into the kitchen and have a good natter while putting it all together!

Cost: depends on what's in your fridge but say, £10-12 if starting from scratch (Cut costs by using leftovers and taking advantage of M&S 3-for £??? offers on deli pots of artichoke hearts, sunblush tomatoes, olivesf or  prawns, calamari, antipasti - )

Serves: a crowd

Ingredients: 

   1.5 cups raw brown rice

 Jambalaya Sauce  

   1 tb olive oil

   1 large onion, pref sweet

   2 med cloves garlic

   1 large bell pepper

   2 large sticks peeled celery

   3 tb parsley

   3/4 cup fresh corn

   50gm/2oz finely chopped mushrooms 

   large bay leaf

   1 tsp cayenne pepper OR 1.5 tsp chilli flakes (67 tested M&S adobe chilli flakes which added a lovely layer of smoky heat)

   2x400gm28oz tins tomatoes

   90gm/3.7oz smoked* or regular tomato paste (67 tested M&S smoked tomato paste which heightened interest; you may need more paste with other brands)

    Tabasco or other hot sauce (opt) 

   

The following amounts are for the full amount of the base; divide - or not - according to choice

CLASSIC JAMBALAYA SALAD: 

BEEF, MUSHROOM & 'CREAM' CASSEROLE, Frugal, plant opt

Popular 1950's 'special occasion' dish gets a budget-friendly plant-conscious make-over...

Low-carb Casserole of Beef, Mushroom & 'Cream'
with cauliflower & broccoli 

This could be called a 'poor man's beef stroganoff' - in a good way - and with beef prices relatively low, it seems daft not to take advantage.  

A large proportion of the population do still love meat, eat it and enjoy it.   67goingon50 is a big supporter of higher welfare meats.    

The original Stroganoff was popular in upmarket restaurants in the 1950's.  It consisted of flash-fried sirloin strips, mushrooms and cream.  

67's version is similar but more budget-friendly and also plant-conscious.  It uses cheaper braising or stewing steak and replaces dairy cream with plant-cream (like soya) OR low-fat plant or dairy creme fraiche OR thick strained plant or dairy yoghurt.  

Though it's as tasty and appealing as the original, you might not want to serve it on Christmas day.  But it will certainly be a great people-pleaser before or after the Big Feast.

It's a doddle to cook -- made in two stages and slow-cooks to melting tenderness.  Freezing is not recommended (with all that dairy) but it will be fine in the fridge up to 3 days. 


Cost: £6.50'ish 
Feeds: 4-6, with sides

Ingreds:
   500gm/17.5oz braising or casserole steak, trimmed of fat & gristle, cut into strips
   2 tsp veg oil
   1 large onion, sliced
   1 large garlic clove, finely grated
   2 tsp liquid stock, home-made/granules/cubes
   2tsp wholegrain mustard (Dijon will also do)
   
   30 gm olive oil
   130gm/generous 4.5oz mushrooms, chestnut for preference, thickly sliced or halved if small
   juice & zest of 2/3 lemon
   pinch thyme

   1 heaping tbsp corn or rice flour
   1 generous tbsp cold water

   1-2 tbsp brandy or whiskey or white grape juice (opt)

   125gm/4.4 0-fat dairy or plant-cream (like soya) OR low-fat plant or dairy creme fraiche OR thick strained plant or dairy yoghurt. (for home- strained regular yoghurt - see dressings)

   half a packet fresh parsley leaves, coarsely chopped - finely chopped stems can be included if tender 

Method:

SUPER SEAFOOD OMELETTE a la Chinois, swift & easy, vegetarian option

Ever-so-easy Classical Oriental omelette with seafood, vegetables and gravy ...

Chinese Omelette with Shellfish, Vegetables & Gravy
'lovely, very appetising mix of textures and flavours'

Egg Foo Yung - Prawn & Vegetable Omelette bathed in gravy - used to be a constant on dining tables in Chinese restaurants but has been overtaken by equally popular contemporary dishes.

67 loves it though, not just because it's an inexpensive way to use shellfish, but also because it's low-fat and high protein.  It's also super quick to prepare and  it's perfect for mid-week meals. 

The texture is a cross between a dry-ish western omelette and the almost runny  fine curds of scrambled eggs.  The juxtaposition of chewy shellfish, crisp vegetables, mounds of tender egg and gravy will be a winner in any household.   

Don't be alarmed by the amount of oil; much of it is left behind once the eggs are cooked

Cost:  min £2.50
Serves: 2, more if part of selection of Chinese dishes

Ingreds:

100-50gm/3.5-5oz shellfish (prawns, mussels, calamari or both) -  fresh OR frozen*, rinsed and drained (Vegetarian option: chunks of stir fried firm tofu, either plain or spiced)

4 large eggs, well beaten
1/4 cup peeled, thinly sliced celery
1/4 cup frozen peas
1/4 cup chives or spring onions, finely chopped

salt to taste

1 tbsp peanut oil
3 tbsp peanut oil

Optional: Gravy, home-made or supermarket meat gravy or Vegetarian

Method:

BLOGGER'S VEGGIE FAVES: QUICK BREAKFAST BREAD/ROLLS: dairy-free option, low sugar, high protein

Quick Low-Sugar 'Sweet' Breakfast Bread/Rolls

first posted 2019; updated 12/24

Quick Breakfast Bread: moist & naturally sweet, studded with dates & walnut

This wonderful bread, easily transformed into rolls, is best enjoyed on a slow Sunday morning when every delicious mouthful can be properly appreciated.  

But it is so easy to make, it can also be baked on busy mornings. The household can set off having had, or carrying, a gorgeous nutritous breakfast.  

Most of the preparation can be done the night before.  The fruit needs to be soaked in juice or tea overnight and the dry and liquid ingredients can be measured out and set aside for the morning.  Turn on the oven as soon as you're up, work the butter into the flour, add the drained fruit and wet ingredients. Bang it in the oven and 35-40 mins later: a lovely satisfying irresistable loaf.  

If portable rolls are your goal and mornings are always a terrible rush, everything can be done the night before.  The rolls should be  formed and laid out nicely on a tray.  Either bake them immediately, allow them to cool and wrap individually in foil or cling film before refrigerating.   

If you're baking them the next morning cling film the pre-formed rolls on the baking tray and refrigerate.  As soon as you rise, take them out of the fridge and pre-heat the oven. They'll take 20-25 mins.  

Cooled cooked rolls freeze well if stored in a self-sealing bags or an air tight container.

Spelt flour was used in this recipe; wheat or other flour is fine.  

Organic spelt flour* (67 uses Doves) makes a loaf of incomparable tastiness but Waitrose and Marks & Spencer do own-brand spelt flour.  

The recipe was adapted from Ina Garten, the Barefoot Contessa on the Food Network.

Cost: £3.00'ish (12/24) more for vegan dairy products

Makes: 10-12 slices OR 5-7 rolls

1 9 x 4 1/2 inch/22x11 cm loaf tin

Ingred:

   juice of 1/2 orange or 1/2 teacup cold tea

   75 gm/ 2.75  oz coarsely chopped dates or currants

   

   240 gm/ 8.5 oz flour

   1 tbsp sugar

   1/4 tsp salt

   1/2 tsp baking soda

   zest of one orange

   75 gm/ 2 3/4 oz coarsely chopped nuts

   56 gm/2 oz cold unsalted dairy or plant butter

   200 ml cold buttermilk OR 150 ml dairy or plant yoghurt + 50 ml water (pref) OR 200 dairy or plant milk (67 uses almond) + 1 tbsp vinegar 

   1 egg

Method:

JANUARY WHITE BEAN SOUP: dairy-free, low cost, high-protein, vegan, vegetarian or carnivore

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

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

67 makes no apologies for re-posting this recipe from 2017 because White Bean Soup is the perfect dish for money-conscious times.

It's comforting, healthy, high in protein but wallet-friendly. The small effort required to put the soup together is strangely comforting and more than repays the effort. 

The recipe is 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 -- lots of stress-free variations.

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

Cost: £2'ish (9/2025)
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 (opt) 

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

Fried gently in olive oil until crispy and gorgeous smelling
   
   garnished with finely chopped fresh chives or spring onions

OR

•  goats cheese or feta 
•  crispy bacon bits 
• 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:

FLASH FRIED LAMB WITH SHERRY, SOY SAUCE & ORANGE

Perfect meal for a starving singleton still stuck at a hot desk...

updated 4/25/ first posted 2018

Quick, Easy, Tasty & Nutritious: Stir-friend lamb, green beans and rice
'Beautifully tender meat, crunchy green beans and gorgeously separate rice grains. Fabulous!' Retired writer

Food which is discounted due to best-buy dates is almost always a delight.  Often at least a quarter and sometimes a third off, items which are normally outside budgetary boundaries suddenly become available.  As long as they are frozen or cooked on the day, they are likely to be fine.

In fact, even excellent.

Flash-fried Oriental Lamb arose from a discounted package of diced British lamb leg from a trusted supermarket*.  Marinated with sherry, soy sauce and orange and teamed with leftover raw green beans, it took barely 10 minutes to cook - including the optional rice.

The lamb was lean and with little fat; it was sliced thinly before marinading. 

The cooked lamb could have been served just as it was for a low-carb treat but 67 added quick-cook fluffy white Basmati rice to soak up the fabulous juices. 

It was quite delicious, even though frugal - very little meat is required.  The recipe multiplies nicely.

Cost: £3.50'ish but usually come on pairs

Feeds: 1

*M&S

Ingredients:

   100gms thinly sliced raw cubes of lamb leg
   40gm green beans, topped & tailed
   peanut or light vegetable oil
   
Marinade:   
   2 tbsp sherry
   1 tbsp reduced salt soy sauce
   1/4 tsp minced garlic
   1/4 tsp minced peeled ginger
   zest of orange
   1-2 tsp orange juice
  
   water or stock

 Cooked rice (opt)

Method:

1. Mix marinade ingredients in a shallow bowl
2. Slice lamb cubes into thin slices
3. Place in marinade 20mins, turning now and again
4. Cook rice according to instruction; keep warm
5. Top and tail green beans
6. At end of marinading period, heat a large frying pan over high heat until very hot
7. Spray pan generously with oil; add slices of meat in one layer, shaking off marinade into the bowl; don't touch meat for 1-2 mins or until brown and crusty underneath
8. Turn meat over; cook half a minute; add green beans, leftover marinade and a couple of tablespoons water or stock; stirring rapidly
9. Cover, turn heat down to med; leave 2-3 mins or until beans are cooked to your liking
10. Pour lamb & juices over rice

Comments:
'Beautifully tender meat, green beans with just the right amount of crunchiness and gorgeous grains of rice; gorgeous layers of flavour!' Retired writer

 See Nav Bar: Recipes II/Lamb...

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'

CALAMARI RICE SALAD, quick & easy, leftovers, wallet-friendly

Sometimes it's a relief not to cook...

updated June 2021

A quick tempting meal with the help of deli friends & a superb wheat-free tabbouleh

When life's ultra-busy, it's a relief to know that a food from the freezer, leftovers and deli treats can produce a fabulous meal in minutes.

Deli ingredients offer great flavour boosters when it's too hot or you're too tired to cook.  With their variety of sauces - hot and spicy or mellow Italian - they will transform cold rice or pasta and vegetables.   

67's first choice of deli treats* will usually be calamari and prawns but the antipasti mix of artichoke hearts, olives and sun-blush tomatoes always appeals.  When deli food is (as often happens) on special at 3 for £7 instead of £3.50+ each, that's a bargain!

Mediterranean Calamari Rice Salad arose out of an excess of Wheat Free Tabbouleh (which itself used up an excess of parsley & mint) and a few leftover artichokes, sun-blush tomatoes and olives from an antipasti mix.  They were all added to pre-cooked brown rice (in this case, defrosted overnight) with calamari in beep-sized pieces.  Lovely!

However (see tips below) you can obviously start from scratch.  Fresh calamari is wonderful and most fishmongers know exactly what to do with it but you will need to cook with care - it turns rubbery very quickly.  Obviously the dish will no longer be quite so frugal but on the other hand, not excessive either, considering the convenience and saving in time. 

Feeds: 1 but see tips below for 4 or more
Cost: min £1.00 plus leftovers; more if starting from scratch

Ingred:
   3-4 tbsp brown rice
   2-3 tbsp wheat free tabbouleh
   2-3 tbsp artichoke hearts, fronds removed
   a few sun blush tomatoes
   a few olives
   pepper & salt
   couple of pinches chilli flakes or a shot of tabasco (opt)

 1/2 container deli calamari or freshly prepared & cooked calamari

Method:

1. Mix all the ingredients together
2. Check seasoning
3. Serve at room temperature

Comments:
'So easy to put together. If all leftovers tasted this good, I'd be as happy as Larry.' Retired writer

Tips:

• add more rice to make this dish go further
• for 4 or more: 1 coffee mug rice, cooked per instructions and cooled; 1 deli container calamari (sauce of choice), 1 deli container antipasti drained, enough of 1 recipe Wheat Free Tabbouleh to moisten but not overwhelm the rice salad ingredients 

*usually M&S

More salad recipes on NavBar: Recipes II/Salads...

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.

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.    

MEAT FEAST: ROAST CHICKEN ORIENTAL STYLE (Archive)

An unexpected treat for the adventurous eater - and even kids like it!

updated  jan 2023

Roast Chicken, Oriental Style 
'Unusual but in a good way' 'Really good; the flesh is very juicy and tender' -Tasters

Classic roast chicken is a joy to behold and is considered one of the ten meals everyone should learn to cook.

This Oriental version, involving Oriental black beans, was developed by the Blogger many years ago.  It is the main focus of this post but an equally tasty alternative, lemon and thyme, is also offered.  

The Black Bean version impresses and pleases adult males, in particular.  Some kids love it, though it may be more popular with boys than girls. 

The Oriental aspects are preserved black beans (How to Use Preserved Black Beans) and the standard mix of ginger and garlic.  An optional wash of star anise and sherry adds another layer of flavour.

The black beans on their own are well flavoured but their saltiness is muted by rinsing in water and storing in sherry. They are mashed into softened butter and slipped under the chicken skin before it goes into the oven.  The result is not subtle but is not at all overwhelming.  


Those with blood pressure issues should approach this version cautiously.

In the alternative version, the skin is liberally sprayed with a 2:1 solution of olive oil and fresh lemon juice.  A whole lemon in two halves and chunks of a medium onion are inserted into the chicken's cavity with fresh (preferred) or thyme.  Season the cavity and the skin lightly with pepper & salt.  

The roasting method is the same for both versions.

67 normally recommends removing the roasted skin to reduce fat but it's so crispy you may find yourself unwilling to do that.  

Cost: min £7-8; more for high-end chickens (buy the best you can afford)
Serves: 4-6

Ingred:
    1 whole chicken
    2 oz softened butter
    2 generous tsp preserved black beans, mashed
    1 good-sized clove garlic, grated or minced 
    1 1/2 tsp grated or minced peeled ginger 

    1 star anise, left 1/2 hour in 2 1/2 tbsp boiling water (opt)
    1 1/2 tbsp dry sherry or grape juice(opt)

    1 onion quartered
    3-4 unpeeled cloves of garlic
    water

Alternative version: 2 fresh lemons, fresh (preferred) or powdered thyme, onion, garlic cloves (opt)

Method:

Preheat oven to 180c/350f/170fan/gas 4

Oriental Version

1. Mash the beans into a paste; mix into the softened butter with the ginger and garlic, carefully distributing the aromatics throughout the butter 
2. Starting from the top of the chicken breast above the cavity, carefully lift the skin from the chicken, trying not to tear it.  Using your fingertips, gently push the butter under the skin, massaging it toward the back end of the bird and over the thighs.  A slight bulge and darker colour will indicate where the flavoured butter has covered the flesh.  If there's any butter left, rub it over the wings and the legs of the bird. 
3. If using the star anise, remove from liquid & add sherry; brush it liberally over the chicken skin (opt)

 Lemon & Garlic Version

1. Brush chicken generously with a 2-1 mix of olive oil and freshly squeezed lemon juice.  
2. Put lemon, halved, coarsely chopped onion and unpeeled garlic cloves in the cavity with some thyme (fresh if possible) 

Then

1. Place the chicken on a roasting rack in a roasting tin
2. Add 1/2 inch/1 cm water to the pan
3. Cover the breast loosely with foil.
4. Bake according to producer's suggested times
5. (Lemon Version: 40 mins before the end of the cooking time, add new potatoes sprayed lightly with olive oil and pepper & salt on a shelf above or below the chicken.)
6. Remove foil from top of chicken at 2/3 of the cooking time.  Baste the bird with the juices in the bottom of the pan every 10 mins 
7. When the cooking time is up, put a meat thermometer into the thickest part of the thigh (not near bone or fat); it should register 73C/165F.  OR insert sharp knife between thigh and breast; the juices should run clear - if there is any pink, the chicken needs further cooking 
8. Pour the juices into a good-sized jug; add a bit of water to the roasting tin and bring it to a boil, scraping the bottom of the pan.  Add to the jug.  
9. If you prefer a thicker sauce, mix one tablespoon cornflour with 2 tablespoons cold water and add to the pan.  Heat until it thickens. Add to juices in the jug.
10. Remove as much fat as you can.  
11. Serve Oriental version with Unfried Rice and stir-fried mixed vegetables 

Comments on Oriental Version:
    'Oriental or not, it's a really great juicy, tender chicken'.  50+ Political administrator
    'Roasting a chicken Chinese style is a bit unusual but in a good way. I like it.'   20+ Australian-Chinese  
     'It's really tastes good!' 2 female tasters, one older; one younger 

Tips:

How to Carve a Chicken the 67 Way

                            More chicken on NavBar: Recipes I: Chicken

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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.