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'

ARCHIVE: ALMOST VEGAN CREAM OF WHITE BEAN SOUP

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  O tinned white beans, drained & rinsed 

   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 go to the comments box below)

For more vegetarian soups, go to Recipes II on the Nav Bar/Soups or Vegetarian

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  ...

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. 

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.

SLOW-COOKER VENISON CASSEROLE, low-fat, healthier

Wonderful, whether the venison's out of a forest or a supermarket...

1st posted 2017; updated  Feb 2022

Ultra-healthy Venison & Veg slow-cooked Casserole 
'Hearty & luxurious. Meat v' tender; not a strong game flavour; gravy lovely & rich.' Taster  

This recipe was created many years ago, when a family friend asked for a recipe for less tender cuts of venison.  This quasi-Oriental casserole with lots of  veg and lovely thick gravy was the result.  Reader, he liked it!  

The exact recipe was lost one one move or another but this one is close to the original, and takes advantage of the growing presence of venison on our supermarket shelves.

Venison, whether wild or farmed, is considered by food specialists as an excellent meat to have in your diet.   It's low in fat and high in protein and minerals.

Until recently prices were out of the reach of most shoppers.  The cost has come down to a more reasonable level, though higher priced steaks are more readily found than less expensive casserole venison*.

Aside from a little bit of collagen that's easily removed, venison is pure meat.  Cooked in a casserole with root veg and served with sides, it will feed 4 easily.

The meat needs to marinate overnight; prep needs to start the day before it's needed. It will take about half an hour to work through the simple stages but once complete, the casserole can be forgotten until the final stages. The result is worth it.

The casserole can be prepared a couple of days in advance.  

Though there is some alcohol in this recipe - as there often is for venison - it cooks off and the dish is suitable for children as well as adults. 

Cost: around £6.50 for diced venison shoulder plus whatever veg is not in your larder 
Serves: 4-5 

Marinade:
    3 tbsp brandy or red wine or red grape juice
    1 1/2 tbsp reduced-salt soy sauce
    2-3 cloves garlic, grated
    1 tbsp grated ginger, peel remove

The Casserole   

   350g/12.3oz casserole or diced shoulder venison 

   2-3 slices back bacon, fat removed, in lardons
   1 tbsp butter 
   1 tbsp olive oil
   1 med onion, diced

    1 large celery stalk, peeled and finely diced 
    1 large carrot in large chunks
    1 peeled parsnip in large chunks

    zest of one orange
    2 med Chinese dried shitake** mushrooms (opt), steeped in boiling water 20 mins, stems removed and finely diced (reserve liquid)
   1/2 pint/280 milligrams good stock 
    80 ml/1/3 cup armagnac/white wine/apple cider/grape juice

Once the casserole is cooked:
    juice of one orange    
    generous 1/4 cup prep-ahead easy low-sugar plum & ginger jam (pref) or low-sugar jam (don't worry, you won't taste it)
    2 tablespoons oyster sauce***
    1 inch peeled ginger, grated
    few shots of Worcestershire sauce (opt)

   Garnish: sliced spring onions

Method: