HOLIDAY CANAPES: MINI SPICED BEEF KOFTAS,low fat/carb & preservatives

67's spicy Greek style koftas in miniature, make perfect canapés 

Beef Mini-Koftas
'Everyone loved these! And they looked really good.' Tasters

A platter of spicy little barrels of beef was included in 67's first formal catering event, a lunch for activists at the local elections. They went down a storm.  

The mini-kofta are full of intense flavours - spicy, herby and meaty - and, accompanied with an exotic tahini sauce, brought exclamations of delight.  

It's a perfect dish to make ahead; the flavour deepens as it sits.  Most of it can be prepared up to two days before: the meat can be mixed and moulded and the sauce made; both can be refrigerated in a couple of layers of cling film until needed.  The vegetable crudités, which add colour as well as crispness, can be prepared the night before.

The mini koftas in the photo are made with low-fat beef mince.  Lamb is traditional used but lower-fat minced turkey thigh also works well.   

Cost: £5.50+ for beef; the frugal should go for turkey 
Makes: 24+ mini-koftas 

Ingred:
   500 gm minced beef
   1 med onion or half a Spanish onion, grated or processed into small shards
    1.5 tsp sumac or 67 Spice mix
    1.5 tsp cumin
    1 tsp cinnamon
    1 tsp dried coriander
    zest of one lemon
    2-3 tbsp fresh mint, chopped medium fine, or 1 tsp dried
    2-3 tbsp fresh parsley, chopped medium fine, or 1 tsp dried
    1 egg (opt)
    pepper & salt

Method:

1. Spread out mince on a sheet of greaseproof paper
2. Cover with onion and dried herbs only; mix well with two forks or with hands, ensuring the herbs are blended into the meat.  Work lightly; the koftas should be moist and yielding, not hard as rocks
3. Add lemon zest & fresh herbs; stir well, distributing everything evenly; mix in egg if using.  
4. Break off a tablespoon; fry to check for seasoning; add pepper & salt as needed 
5. Use a small 1 1/2 inch/4 cm ice cream scoop to divide the mix into equal pottions.  Form each into a barrel shape; place on a baking tray lined with greaseproof paper, leaving a little space in between. 
6. Cover loosely in 2 layers of clingfilm,  ensuring the pan is air tight;  refrigerate overnight
7. When ready to cook, allow mini-koftas to come to room temperature.
8. Preheat oven to 180c/350f
9. Bake 15 mins, or until centres are no longer pink 
10. Remove to a cooling rack lined with paper towels; once no longer hot, scrape or rub off any juices that have seeped from the mini-kofta
11. Spear kofta with cocktail sticks
12. Arrange on a platter around tahini dressing and Chinese crudités   

Tahini Dressing:

   200gm/7oz thick o-fat yoghurt

   4 generous tbsp mayonnaise
   2 tsp lemon juice or white wine vinegar
   1 med clove garlic, finely grated
   2 tbsp chopped fresh mint OR 2 tsp dried  
   pepper & salt
   2 tbsp good tahini
   1 tbsp toasted sesame seeds (opt)
   
Mix well

Comments from political activists & council candidates:
    'Loved these!'
    'Beautifully spiced though I could have used more heat.'
    'Looks so pretty.' 
    'These are really, really good.'

   
Tip:

• make these in larger sizes for a portable lunch
• finely diced fresh chillis or chilli flakes can be served in a separate dish                           

 More hot weather dishes on Nav Bar: Recipes I   

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.   

KIDS' COOKING: SKINNIER CHOCOLATELLA MINI-VOLCANO CAKES, Skinnier Indulgence

Older kids will love making these gorgeous treats...

Double Chocolate & Hazelnut Mini Volcano Cakes, Lower-Sugar, Kidult-friendly 
'...love the mousse' 'Not sickly & oversweet' 'Another, please!' Tasters 

These Double-Chocolatella Mini-Volcano Cakes stuffed with chocolate & hazelnut cream were intended for kids: both to make (lightly supervised) and to eat. 

Despite that, they are also a Skinnier indulgence, lower-fat/sugar/ preservative, and portions are kept deliberately small.

And when 3 adult males tested them, they thought the treats had been designed for them.

'These are thankfully not like kids' sickly sweets'; 'what a lovely contrast to buttercream cakes which I don't like'; and 'I wouldn't normally want a second but these I do' were some of the comments.

Which made 67 wonder if kids would actually like the mini-volcano cakes.  Would they be sweet enough for young palates? 

There wasn't a child around but 67 guessed the sensational choco-hazelnut mousse would make up for lower levels of sugar. Just in case though, the recipe allows for the addition of extra chocolate chips mixed into or sprinkled onto the mousse.  For kids.  

Even without extra chocolate, the mini-volcanoes are rich and deeply chocolatey.  To keep things healthier and proportionate, a mini-cupcake tin is recommended.  If using a normal cupcake tins, fill only half-full.

Cost: £3.25 (2022) 

Feeds: 12 small

Ingred:   

   20g/3/4oz white flour 
   65gm/2.3 oz self-raising wholemeal flour (add 1/2 tsp baking powder to plain flour)
    2 generous tablespoons cocoa (not drinking chocolate)

   1/2 generous tsp baking powder

   50gm/1.6 oz sugar

   15gm/1/2 oz ground almonds   
    75 ml sunflower or light veggie oil

    75 ml milk

    1 large egg

    1/2 tsp vanilla
    50gm/1.75 oz chocolate chips 

     extra chocolate chips for garnish (opt)

   Chocolate Hazelnut Mousse

1.  Whip 1/3 cup whipping cream until soft peaks form
2.  Add 1/4 cup home made lower-sugar Chocolate Hazelnut Spread or a good commercial brand; continue whipping till thick and blended   

        

 Method:

 Equipment:


mini cupcake tin, holes 3/4 inch/2cm deep
small cupcake liners

TRADITIONAL EASTER LUNCH FOR 2 (A): Easy, budget conscious

Small households needn't miss out on a roast lamb lunch at Easter...

updated 3/2023; 1st posted 2019; 

Roast Shoulder of Lamb for 2 with sweet potato, broccoli and Mint Gravy
'Just the smell of the mint gravy is amazing and gives the very tender lamb a wonderful lift.  Never tried mashed sweet potato before; it's lovely.' Taster

There's something appealing about roast lamb for Easter but small households often miss out as roasts are usually quite big.  

But at this time of year, British lamb producers often reduce prices of some cuts, and supermarkets often prepare a few smaller joints. The butchers' counter in a larger suspermarket or an independent butcher will also prepare a smaller joint.   

The lamb shoulder in this recipe was 3/4k, enough for two generous portions with leftovers.

This 67 recipe is so simple -- there's no need to stab flesh and insert fiddly bits of garlic and rosemary.    

The mint sauce is absolutely sensational -- not at all tart like some conventional recipes.  The one used here, adapted from Jamie Oliver, has no added sugar. 

A word of warning: roasting lamb shoulder can result in slightly fatty (though tender) meat though there is less fat than in some recipes.  Remove as much as you can before serving; some cooks separate the juices from the meat,  pour it into a flattish container and pop it in the freezer until the fat solidifies and can be easily removed.   A slow cooker is also possible (See Tips below) but the lamb won't have the crispy brown top. 

Use the oven space wisely and there'll be only two pans to wash up.

Cost: Sainsbury's on-line price for half lamb shoulders is £8.50'ish (2023)
Feeds: 2-3 

Ingred:
   small shoulder lamb under 1 kilo
   1 small package fresh rosemary 
   few cloves garlic

   med purple onion in wedges
   2 small carrots, thinly sliced
   1 large stick celery, cleaned & chopped
   1 small glass wine, stock or white grape juice

   3-4 large sprigs mint, leaves removed from stems & finely chopped
   a tablespoon plain flour
   350-500gm stock 
   1-2 tablespoons red wine vinegar 

   2 sweet or baking potatoes, washed, blemish free but unpeeled (If using baking potatoes,  rub with olive oil, pepper & salt)

   1 generous cup of broccoli spears
   peas (opt)
   corn (opt)

Method:

1. Preheat oven to its highest temperature
2. Rub the shiny side of the lamb with olive oil, pepper & salt.  Arrange rosemary on top
3. Layer onions, carrots, celery and garlic in the bottom of a deep metal roasting tin, just big enough for the lamb; add wine/stock/juice 
4. Put the lamb on top of the vegetables
5. Cover dish tightly with foil; place in centre of oven
6. Turn heat down to 345f/170c/150fan
7. Place potatoes in the bottom of the oven on a baking rack with a tray underneath to catch drips
8. Roast for 2-3 hours or until meat is tender but still sliceable
9. Remove foil for last half hour of cooking
10. Wrap florets in a greaseproof paper parcel with a tablespoon of water, a bit of butter & pepper & salt; place on bottom of oven with potatoes
11. When lamb is done to your liking, remove, cover with foil & keep warm.  Turn off oven but keep veg on bottom shelf 
12. Remove as much fat as possible from the juices & veg in roasting tin; place tin over high heat, stirring to remove any bits stuck to the bottom
13. Add a tablespoon of flour; stir; gradually add stock; bring to a boil & allow to bubble for a few minutes
14. Meanwhile, if using sweet potatoes, slit the skins and remove the contents, scraping as close to the skin as possible to get all the vitamins and minerals; stir through a bit of butter; cover & keep warm.  If using baking potatoes, keep warm in the bottom the oven
15. Strain contents of roasting tin through a fine meshed sieve, pressing to push through as much of the soft veg as possible
16. Return gravy to pan; reheat, add red wine vinegar and mint.  Season to taste.
17. Serve lamb with potatoes, broccoli, other chosen veg and minty gravy

Tips: 

•  sweet potatoes have slightly more fibre and a slightly lower GI count than baking potatoes but both are quite nutritious.  See sweet potatoes vs baked potatoes 
• if using a slow cooker, follow steps 2-4.  Add a cup of good stock. Cook on low for 3-4 hours or until tender but still sliceable.  

More lamb on Nav Bar/Recipes I...

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.  

MINI BEEF KOFTAS FOR PICNICS & BUFFETS

67's spicy Greek style koftas in miniature, make perfect canapés...

first posted 2018/ updated 6/25

Beef Mini-Koftas
'Everyone loved these! And they looked really good.' Tasters

A platter of spicy little barrels of beef was included in 67's first formal catering event, a lunch for activists at the local elections. They went down a storm.  

The mini-kofta are full of intense flavours - spicy, herby and meaty - and, accompanied with an exotic tahini sauce, brought exclamations of delight.  

It's a perfect dish to make ahead; the flavour deepens as it sits.  Most of it can be prepared up to two days ahead: the meat can be mixed and moulded and the sauce made; both can be refrigerated in a couple of layers of cling film until needed.  The vegetable crudités, which add colour as well as crispness, can be prepared the night before.

The mini koftas in the photo are made with low-fat beef mince.  Lamb is traditional used but lower-fat minced turkey thigh also works well.   

Cost: £6.50'ish+ for beef; total £5'ish (5/23); turkey is more expensive
Makes: 24+ mini-koftas 

Ingred:
   500 gm minced beef
   1 med onion or half a Spanish onion, grated or processed into small shards OR an equivalent fodmap-friendly fennel bulb, (tough outer leaves and fronds removed, soaked in a 3/4:1/4 solution of water & vinegar 20 mins, drained and 1/2 inch removed from the bottom of the leaves and stems).

    1.5 tsp paprika
    1.5 tsp cumin
    1 tsp cinnamon
    1 tsp dried coriander
    zest of one lemon
    2-3 tbsp fresh mint, chopped medium fine, or 1 tsp dried
    2-3 tbsp fresh parsley or chives, chopped medium fine, or 1 tsp dried
    1 egg (opt)
    pepper & salt

Method

1. Spread out mince on a sheet of greaseproof paper
2. Cover with onion and dried herbs only; mix well with two forks or with hands, ensuring the herbs are blended into the meat.  Work lightly; the koftas should be moist and yielding, not hard as rocks
3. Add lemon zest & fresh herbs; stir well, distributing everything evenly; mix in egg if using.  Break off a tablespoon; fry to check for seasoning; add pepper & salt as needed 
4. Use a small 1.5 inch/4 cm ice cream scoop to divide the mix into equal pottions.  Form each into a barrel shape; place on a baking tray lined with greaseproof paper, leaving a little space in between. 
5. Cover loosely in 2 layers of clingfilm,  ensuring the pan is air tight;  refrigerate overnight
6. When ready to cook, allow mini-koftas to come to room temperature.
7. Preheat oven to 180c/350f
8. Bake 15 mins, or until centres are no longer pink 
9. Transfer to a cooling rack lined with paper towels; once no longer hot, scrape or rub off any juices that have seeped from the mini-kofta
10. Spear kofta with cocktail sticks
11. Arrange on a platter around tahini dressing and Chinese crudités   

Tahini Dressing:

   200gm/7oz thick o-fat dairy or plant yoghurt

   4 generous tbsp mayonnaise
   2 tsp lemon juice or white wine vinegar
   1 med clove garlic, finely grated
   2 tbsp chopped fresh mint or 2 tsp dried  
   pepper & salt
   2 tbsp good tahini
   1 tbsp toasted sesame seeds (opt)
   
Mix well

Comments from political activists & council candidates:
    'Loved these!'
    'Beautifully spiced though I could have used more heat.'
    'Looks so pretty.' 
    'These are really, really good.'

   
Tip:

• make these in larger sizes for a portable lunch
• finely diced fresh chillis or chilli flakes can be served in a separate dish 

                          

 More hot weather dishes on Nav Bar: Recipes I   

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.   

CHERRY CORDIAL, no sugar syrup; adults, kids & teetotal options, wallet friendly

Add fizzy water OR prosecco/champagne to this jewel bright cordial for a thirst-quenching fruity drink 

An intensely refreshing Cherry Cordial (with cherry ice cube)
'Really perks up a vodka' 'would be good for Pimms!' 'Lovely to look at and drink!' Tasters

Kids will love this low-sugar fruity fizzy drink but so will adults if they add vodka, prosecco, champagne or white wine.

So many recipes for fruit cordials require time-consuming high-calorie sugar syrups.  This one, adapted from Damned Delicious, doesn't, and that means from start to finish it's ready in 15 minutes.  That will quell the clamour from thirsty demanding kids.

For a treat, garnish with a cherry frozen in an ice cube.

Cost: £1.50
Makes: 6-8 glasses but multiplies easily

Ingred:
    3 oz/85gm fresh cherries, without stones (the dark red ones are best for this)
    1/2 cup fresh lemon or lime juice
    1/4-1/3 cup sugar (to taste)
    1 tbsp fresh mint leaves

    white wine/grape juice  or prosecco or champagne or sparkling unsugared water

    Garnish: cherries frozen in ice cubes or fresh mint leaves and/or fresh berries

Method:

1. Blend cherries, lemon/lime juice, sugar & mint till completely broken down
2. Pour through a fine meshed sieve; allow to drain through; push/stir remainder with a spatula, scraping the pulp from underneath into the mix
3. Refrigerate
4. When ready to serve; pour 2-3 tbsp into a glass, add liquid & ice OR Pour 8-12 tablespoons of cordial into a jug and add 4 cups of liquid plus ice  
5. Top with fresh cherries, cherry ice cube and/or chopped mint leaves

Comments:
The cordial really perks up a vodka and fizzy water.  The blend of fruit and mint works really well.' Political Agent
'It's so pretty and delightfully refreshing.' Retired writer

    More drinks on Nav Bar/Recipes 1/Drinks....

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. 

DOUBLE CHOCOLATE CHIP COOKIES, Indulgence, wheat-free option, higher-fibre

The only thing better than chocolate chip cookies are chocolate cookies stuffed with chocolate chips

Chocolate Chocolate Chip Cookies: Cooks' & families' delight
'Divine!' 'Intensely chocolatey.' 'Proves there's never enough chocolate in the world!'

For any baker, this cookie recipe is a friend.  They taste absolutely glorious but are not too complicated to make and the recipe produces a good number of biscuits.  The dough can be cooked right away or frozen and baked later.

67 tested two batches, one with orange and one without.  The orange version had the most enthusiastic response but the pure chocolate version more than held its own.  

Five stars all round, even though the cookies are an INDULGENCE and portion control is wise.

Cost: £3'ish
Makes: about 50 medium cookies (recipe halves nicely)

Ingred:
     
   250gm/scant 9oz softened butter
   140gm/5oz soft brown sugar
   135gm/5.2 oz white sugar

   2 large or 3 small eggs
   1 tsp orange extract (opt)
   zest two oranges (opt)
OR 1 tsp vanilla extract

   150gm/5.2oz plain flour
     50gm/1.7oz cocoa (not drinking chocolate)
     80gm/2.8oz wholemeal flour (opt; plain flour will do)
       1 tsp salt
       1 tsp baking soda

   200gm dark chocolate chips

Method:

1. Using electric beaters or a wooden spoon and plenty of elbow grease, cream butter and sugars together until well blended; it will take a few mins
2. Add eggs, orange zest if using and extract; beat until blended
3. Blend other dry ingredients; add 1/3 at a time, mixing well after each addition 
4. Mix in chocolate chips 

If baking immediately:

1. preheat oven to 350f/180c/160fan
2. line a baking sheet with greaseproof paper, use a bit of the cookie dough to stick down the corners to prevent slipping
3. fill a 1 1/2 inch/4 cm ice cream scoop, scraping the excess on side of bowl, leaving bottoms slightly flattened
4. drop balls of dough onto cookie sheet, leaving 2-3 inches between
5. or use two spoons to scoop out generous tablespoons of the dough
6. Refrigerate 20-25 mins (opt but makes for better shapes)
7. bake 10-12 mins; the cookies will look underdone but crisp as they cool
8. leave cookies to cool on the tray

If freezing and baking later: 

1. Scoop out cookie dough, scraping excess on side of bowl
2. drop balls of dough onto a lined cookie sheet, with corners stuck down with dough to prevent slipping; no need to leave lots of space in between as these are going to be frozen
3. place tray of dough balls in freezer for 1-2 hours
4. remove frozen cookies; i) place in an easy-resealable plastic bag and retrieve as many as you like for baking or 2) count out portions and package individually
5. Return to freezer
6. when ready to bake, arrange cookies on a baking tray lined with greaseproof paper, leaving 2-3 inches in between
7. leave 20 mins while preheating oven to 350f/180c/160fan
8. bake 10-12 mins; the cookes will look slightly underdone but will crisp as they cool
9. leave cookies to cool on the tray

Comments:

Orange Flavour:

'Out of this world; the flavour just bursts through.  Better than you'll find in any coffee bar.' Mature political agent.

'When you bite into it, you don't get cookie; you get chocolate.  And there's never enough chocolate in the world. Like this best - tastes like Terry's chocolate orange.' Mature housewife 

'Divine!' Female retiree

Plain Chocolate:

'Intensely chocolatey.' early 20's Head Office Politico 

'Really good.' Italian 30+ politico

Tips:

• Valencian Orange Extract, a substitute for vanilla, intensely orange-ey: £1.24 for 38ml at Morrisons
• To make your own self-raising flour, for every 150g/60z/1 cup plain flour, add 2 teaspoons baking powder
• for wheat-free option, use spelt flour

More cookie recipes on NavBar: Recipes I/Cookies...

PLEASE LEAVE A COMMENT

         .

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

TURKEY LEG WITH CURRY SAUCE, BUDGET FRIENDLY

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

updated Jan 2022 

Turkey with an exotic twist

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

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

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

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

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

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

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

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

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

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

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

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

   500ml good stock

   1 tbsp balsamic vinegar
   pepper & salt

Method:

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

 Curry Sauce

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

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

                                          Please leave a Comment in the box below                                        

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced in any form, without the author's written permission.    

ROAST LAMB WITH MINT GRAVY, For small households, Wallet-friendly, one-stop-meal (contins flour)

Small households needn't miss out on traditional Easter lunch

updated  4/25

Roast Shoulder of Lamb for 2 with sweet potato, broccoli and Mint Gravy
'Just the smell of the mint gravy is amazing and gives the very tender lamb a wonderful lift.  Never tried mashed sweet potato before; it's lovely.' Middle Aged Taster

There's something appealing about roast lamb for Easter but small households often miss out as roasts are usually quite big.  

British lamb producers have caught on, reduced prices of some cuts and supermarkets prepare smaller joints. Butchers' counters will also prepare a smaller joint.   

The lamb shoulder in this recipe was 3/4k, enough for two generous portions with leftovers.

This 67 recipe is so simple -- there's no need to stab flesh and insert fiddly bits of garlic and rosemary.    

The mint sauce is absolutely sensational -- not at all tart like some conventional recipes.  The one used here, adapted from Jamie Oliver, has no added sugar. 

A word of warning: roasting lamb shoulder can result in slightly fatty (though tender) meat though there is less fat than in some recipes.

If fat is an issue, the meat can be roasted until it is falling off the bone...but it won't be as tender.   A slow cooker is also possible (See Tips below) but the lamb won't have the crispy brown top. 

Use the oven space wisely and there'll be only two pans to wash up.

Cost: lamb £13'ish plus £2.00 for fresh herbs &  veg
Feeds:2 generously

Ingred:
   small or half shoulder of lamb under 1 kilo
   1 small package fresh rosemary 
   few cloves garlic

   med purple onion ore fennel in wedges
   2 small carrots, thinly sliced
   1 large stick celery, cleaned & chopped
   1 small glass wine, stock or white grape juice

   3-4 large sprigs mint, leaves removed from stems & finely chopped
   a tablespoon plain flour
   350-500gm stock 
   1-2 tablespoons red wine vinegar 

   2 sweet or baking potatoes, washed but unpeeled (If using baking potatoes, rub with olive oil, pepper & salt)

   1 generous cup of broccoli spears
   peas (opt)
   corn (opt)

Method:

1. Preheat oven to its highest temperature
2. Rub the shiny side of the lamb with olive oil, pepper & salt.  Arrange rosemary on top
3. Layer onions, carrots, celery and garlic in the bottom of a deep metal roasting tin, just big enough for the lamb; add wine/stock/juice 
4. Put the lamb on top of the vegetables
5. Cover dish tightly with foil; place in centre of oven
6. Turn heat down to 170c/150fan/345f
7. Place potatoes in the bottom of the oven on a baking rack with a tray underneath to catch drips
8. Roast for 2-3 hours or until meat is tender but still sliceable
9. Remove foil for last half hour of cooking
10. Wrap florets in a greaseproof paper parcel with a tablespoon of water, a bit of butter & pepper & salt; place on bottom of oven with potatoes
11. When lamb is done to your liking, remove, cover with foil & keep warm.  Turn off oven but keep veg on bottom shelf 
12. If using sweet potatoes, slit the skins and remove the contents, scraping as close to the skin as possible to get all the vitamins and minerals; stir through a bit of butter; cover & keep warm.  If using baking potatoes, keep warm in the bottom the oven
13. Gravy: Remove as much fat as possible from the juices & veg in roasting tin; place tin over med high heat, stirring to remove any bits stuck to the bottom.  Add a tablespoon of flour; stir; gradually add stock; bring to a boil & allow gravy to bubble for a few minutes.  Strain contents of roasting tin through a fine meshed sieve, pressing to push through as much of the soft veg as possible.  Return to pan - or a clean pan if you like; reheat, add red wine vinegar and mint.  Season to taste.
14. Serve lamb with potatoes, broccoli, other chosen veg and minty gravy

Tips: 

•  sweet potatoes have slightly more fibre and a slightly lower GI count than baking potatoes but are both quite nutritious.  See sweet potatoes vs baked potatoes 
• if using a slow cooker, follow steps 2-4.  Add a cup of good stock. Cook on low for 3-4 hours or until tender but still sliceable.  

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced in any form, without the author's written permission.  

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

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

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

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

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

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

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

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

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

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

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

   3-5 dashes tabasco sauce (opt)

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

Method:

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

Some Inspiration from Jeweller by Trade Chef Wannabe 

Comments:

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

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

Tips:

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

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

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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.