PRAWN, PEA & CORN SALAD: Almost instant, high fibre & protein, low-carb

Accidentally defrosted the freezer?  Time for unplanned but delicious salads and saving raw meat/fish.  Details on Welcome to the Blog posts on the nav bar (above).

Colourful multi-textured salad for busy times and to mark the (almost) end of winter...

Healthy Prawn, Pea & Corn Salad

They say necessity is the mother of invention and in the case of this recipe, a freezer that conked out overnight - accidentally - led to this quick colourful healthy salad.

A bag of frozen peas and a packet of frozen Atlantic prawns needed to be used up, quickly.  This delicious low-carb salad was the result.  It was especially enjoyable to eat, knowing that with budgets tight, good food didn't have to be thrown out.

The salad, obviously, is just as good with fresh products. 

Cost:  £3'ish, if using the salad drawer and defrosted veg & prawns

Feeds: 1 generously

Ingredients:

80gm defrosted Atlantic prawns or other fish (cooked, if raw)

2 generous handfuls frozen peas

2 generous handfuls tinned or defrosted corn niblets

1/4 cup finely sliced peeled celery OR slivers of red bell pepper 

generous handful of crisp lettuce leaves, sliced

1 small tomato cubed

opt: cucumber, peeled, in small cubes (67's went soggy in the fridge)

1/3 to 1/2 cup yoghurt-mayo (see bottom of page on dressings)

1/2 tbsp fresh 0r 1/4 tsp dried parsley, chives or green of spring onions

Opt garnish: crumbled cooked bacon 

Method:

1. Bring a small amount of water to a boil; add peas and corn; leave a few mins until peas are tender; drain, run cold water over; set aside 
2. Mix lettuce, celery and tomato in a bowl
3. Moisten peas & corn with a generous but not overwhelmong portion yoghurt mayo
4. Carefully stir in prawns; mix till all is moistened
5. Season with salt & pepper
6. Sprinkle over parsley or chives
7. Serve cold

Comments:

'An unexpected salad cobbled together when the freezer temporarily died was a lovely, tasty surprise.  Will make again...delierately next time.' Retired writer

Tips:

• If your freezer  stops working and you have unexpected defrosted food, remember the principle of freezing foodstuffs: the only time when you can re-freeze items is if they were frozen raw.  Then they must be defrosted and cooked.  Only when cooled can they be frozen again. 
• To make the prawns go further, slice in half sideways (like a butterfly)

 

  

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.

LOW-CARB SMOKED MACKEREL FISHCAKES: low carb, easy, make-ahead

Have a look at Welcome to the Blog

 (on the Nav Bar above) with advice, info & photos

Tasty not-tuna fishcakes for the carb-phobic replace 'taters with celeriac...

Tasty chunky smoked mackerel fishcakes

These very nice fishcakes are a twist on the usual; instead of mild-flavoured tuna, salmon or cod, strongly flavoured mackerel is the name the game (or the fishcake).  

The mackerel is bound with celeriac, not potatoes, and the fishcakes are deliberately chunky.

They're healthy. Celeriac mash is at the low end of the carb scale and though it's texture is similar to potatoes, has fewer calories.   

Smoked mackerel - one of the blog's favourite fishes - is high in essential fatty acids and easier to keep and store than fresh mackerel.  Its  smoky flavour and meaty flakes are a perfect counterpoint to potatoes or rice.  

Serve with a lemon vinaigrette and salad.

Cost: £4.00

Feeds: 6-8

Ingreds

250g peeled celeriac in 1 cm cubes

300 gm smoked mackerel, skinned, bones removed, in large flakes

6 spring onions

zest and juice of 1 lemon

          1 tsp sumac (opt)

salt & pepper

2 med eggs, beaten 

Optional: flour, breadcrumbs, egg or milk

 Method:

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:

DIETERS' DELIGHT CHICKEN, HAM & HARVEST FRUIT SALAD;

An dish to celebrate summer's end, with the help of supermarket friends...

from the Archive

Crisp juicy harvest fruit teams with succulent meats in a magnificent low-carb salad  'Bliss.  Has everything one could want in a salad.' 
                                                                                                                                                updated aug/19

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

Rotisserie chicken, a bit of ham, good English harvest fruit & veg creates an  unforgettable main course salad.  The flavours and textures are delightful together, especially the hum of heat in the background.  

There is a bit of chopping but much of the salad can be prepared the night before.  Consider it an opportunity to form bonds over lunch prep.   

The salad isn't frugal but none of the ingredients are expensive and it feeds a lot of people. Make it go further with baked sweet potatoes, bread rolls or Flaky Savoury Biscuits and gorgeously scented vine tomatoes. 

Dessert is an I'm on Holiday Too! Easy-Peasy Chocolate Cake.

Cost: £7'ish
Feeds: 8 with sides

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

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

Method:

HARVEST VEGETABLES, Vegan, Dieters' Delight

A tasty carousel of mostly low-carb summer/autumn vegetables... 

Pan-fry of Harvest Veg: tasty, colourful, many textured -- a vegan's dream
'I'd eat this at any time and I'm no dieter!'

The ingredients of this wonderful dying-summer dish were chosen specifically to meet the demands of a no/low carb eating plan, hence it is full of low-starch veg and is pretty low-cal, too.  It's the perfect dish for harvest time. 

Tasters loved the combination of textures and colours as well as the multi-layered flavours.  One thing that wasn't added but would be welcome was bean sprouts.

No worries about calories or carbs?  Add carrots, fresh corn, potatoes and peas.   

As with stir-fries, the work is in the preparation.  Then it's like an assembly line -- some of the veg are braised, some flash-fried -- before coming together swiftly in a delicious melange.   

In keeping with the low-carb theme, the natural juices of the veg and flavourings are the only 'sauce'.  Thicken the sauce with a 1-1 slurry of cornflour, water, soy sauce and sherry but it will raise calories. 

Cost: depends on choices; say £2.50'ish

Feeds: 2-3 with a side of rice or noodles.

67 used a large coffee mug as a measure

Ingred:

   1/2 mug small cauliflower florets
   1/2 mug tenderstem broccoli, stems peeled & trimmed

   1/2 mug thickly sliced mushrooms; chestnuts preferred but any will do
   juice 1/2 lemon 
   1 mug thickly sliced courgettes, cut on the slant

   2 mugs slightly packed fresh spinach, washed & stems removed (or not if you don't like fiddling with stems)  
   1/2 mug halved baby tomatoes, lightly sprayed with olive oil & lightly salted
  
   light vegetable oil (groundnut/peanut is good)

   1 tsp reduced salt soy sauce
   1 1/2 tsp sherry 
   water or stock
    finely grated zest of half a lemon
   1/2 tsp grated fresh ginger (opt)
   1/2 tsp grated fresh garlic (opt)

Method:

FATHERS' DAY: STEAK SALAD THAI STYLE

If Dad's been kept off red meat, this will make him happy on Fathers' Day...

Gorgeous whole meal salad with steak and punchy Thai-style dressing
'Glorious! An exceptional whole meal salad.' Taster

There are still a lot of guys out there for whom red meat is the best treat.

There's no doubt: if life has been demanding, and energy and iron need to be boosted, protein-dense red meat is the fastest and tastiest solution.  

For various reasons -  not least cost - 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, marinading it to tenderise the flesh.  Wallet-friendly cuts work in this recipe and ir you're lucky UK supermarkets have them on special.   

If pockets are deep enough, for a special occasion, sirloin is terrific.  Organic is obviously top of the line but grass-fed beef from an independent butcher* is also wonderful.        

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. 

67 doesn't own a barbecue and cooked the steak in a frying pan on the hob. 

Cost: varies, £15.00-ish for 500gm/16oz sirloin (2); less for cuts that need tenderising
Feeds: 2-3; multiplies easily

Ingredients:

WALNUT ANCHOVY CHINESE LEAVES, Vegan opt

Stunning salad with flavours and textures matching its exquisite appearance...

Purple Chinese Leaf Salad with Walnut Anchovy Dressing, Asian-style 

Here's a fabulous salad - with vegan option - that is astonishing in its physical beauty and its stunning flavours and textures.

The beautiful purple leaves are simply a novelty version of the usual pale green Chinese cabbage (also known as Chinese leaves or Napa cabbage).

The flavour and texture of the coloured Chinese leaves* are not affected by the colour; they are still super juicy and crunchy and mildly sweet.  But in this recipe they are drenched in a superb walnut dressing** studded with anchovies and given an Asian twist with ginger and flaked chillis.  That takes the salad to a stratospheric levels in terms of flavour. 

Buy good anchovies that are not saturated in salt.

A vegan version replaces the anchovies with sun-dried tomatoes or olives but you'll need at least a generous tablespoon.   Whatever you choose, this salad won't be forgotten in a hurry.

Of course, ordinary Chinese leaves will work just as well - it'll still taste superb but just won't look as pretty.


Cost: max £2.50'ish   
Serves: 4; recipe halves nicely

Ingreds:
  
Sauce
   3/4 cup walnuts
   2 oil packed anchovies drained & finely chopped OR 1 generous tablespoon sun-blush tomatoes or olives
   1/4 cup oil, ideally made up of 3/4 peanut oil, 1/4 olive oil
   finely grated med clove garlic 
   1/2inch/1cm peeled ginger, finely grated
  
   2 tbsp white wine vinegar
   zest of lemon or lime
   1 tbsp lemon or lime juice
   freshly ground pepper, a little salt
   
   1/2-1 small chilli, de-seeded, membranes removed, finely diced OR generous pinch of chilli flakes

Salad  
  Chinese leaves
  2-3 med beetroot, peeled and sliced
  4 radishes
  stick celery, peeled & finely sliced
  1/4 cup fresh parsley

Method:

1. Toast walnuts 5 mins in moderate oven; watch them carefully; they go from nicely brown to overdone in a heartbeat; cool
2. Coarsely pulse half of the walnuts, the anchovies, oil, garlic & ginger 
3. Stir in vinegar, citrus zest and juice, pepper & salt
4. Coarsely chop (or leave whole) remaining walnut pieces 
5. Arrange salad ingredients prettily on a plate, drizzle over dressing
6. Scatter over walnuts, parsley and chilli if using

***M&S £1.50
*adapted from BA magazine

Tips:

• make this go further with cooked brown rice, yellow peppers & an extra anchovy, finely sliced.  Amazing.

• the walnut sauce transforms into a gorgeous sauce for pasta; leave out the ginger, add a few fresh tomatoes sprinkled with olive oil and salt, and plenty of basil.  

More salads and vegan/vegetarian dishes on NavBar/Recipes II...

Please leave a comment in the box below

Copyright: These salads have been designed by B M Lee/ Bright Sun Enterprises and may only be reproduced in home kitchens.  Not for commercial use.

SUMMER PARTY SNACKS: VIETNAMESE CHICKEN RICE PAPER WRAPS

Hand-held low-carb, high protein wrap full of succulent crunchy goodness...

Chicken Vietnamese Roll

'My favourite; it's tidier and the layers are good' 'It's perfect!  Love the peanuts with the chicken.' Tasters

67's Vietnamese Chicken Rolls are like spring rolls, only fresh, not fried.  They are stuffed with protein, vitamin-filled raw veg and accented with a piquant sauce.  They'll be fantastic buffet food; everyone will love them without realising how healthy they are.

While not exactly a doddle to prepare - there is chopping involved -  once the ingredients are ready, it's a simple matter of filling and rolling.  And most kids - by now out of school - can speed up the process by helping.  

The sauce can be made the night before, holding back the spring onions until the last minute.  The chicken can be poached in advance, or try a supermarket rotisserie chicken.

Unlike the fish and vegetarian options, the Chicken Wrap has just a few veg: crunchy lettuce, thin sticks of celery and raw mushroom.  The sauce is a fragrant mix of spring onions, ginger, garlic and oil which allows the chicken to shine.

Cost: Variable esp. if using leftover chicken
Serves: 7-8

Ingred:
   1 package 22 cm Vietnamese rice paper wraps
   1-2 mugs shredded rotisserie or poached chicken, marinated in the sauce (below) 1 hour
                                                                                      
   crunchy lettuce leaves, eg purple, baby gems, iceberg, rinsed and dried
   1/4 cup finely sliced bamboo shoots (tinned, at major supermarkets & Chinatowns) (opt) or finely shredded carrot
   1/3-1/2 mug thin matchsticks celery
   1/3-1/2 mug thickly sliced mushrooms, pref chestnut but white are fine
    
   1/3 cup coarsely chopped salted peanuts, with most of the oil & salt rubbed off with a paper towel

Sauce:
    4 1/2 tbsp groundnut oil
    1 1/2 generous teaspoons grated garlic
    4 1/2 tsp grated peeled fresh ginger
Stir well; refrigerate

Just before marinating chicken, add 7 1/2 tbsp finely sliced spring onions, white & green & a couple of tbsp sherry (opt)


Method:

The rice papers are available in Chinatowns, on the shelf or in the chiller.  The dry papers cost a pound and a bit for 20x22cm papers - 1/3 the price of the chilled. The brand 67 used was Longdan, in a green packet.  A smaller size is available; they can be easier OR more difficult to work with.  

Fill a flat baking dish with warm water (flat is easier than a bowl.)  Dip the paper into the water for 5 seconds only (one potato; two potato...).  Don't worry if they still feel like paper; they'll continue to soften.
  

The smooth side of the paper is the outside.  Place a lettuce leaf in the centre of the rough side; add some sauce to the hollow, then a layer of bamboo shoots (if using), chicken, celery sticks & mushrooms.  Add another layer of chicken and a bit more sauce.  (The picture shows a vegan filling).

Roll the rice paper over the chicken and veg, firmly tucking in the ingredients to keep the roll tight. Halfway down fold in the sides and roll to the end.

If making in advance:

Place the finished roll obliquely on a strip of greaseproof paper.  Scatter a layer of peanuts over. 

Roll the wrap in the greaseproof paper, pressing down on the peanuts, until the bottom of the paper extends and can be twisted or folded under.

To eat, tear a wide strip off the top; take a bite; continue until you reach the bottom.   

         
Tip: Don't make this more than a couple of hours in advance and eat on the day.  

     
Comments:   
'Incredible; I loved the contrast of soft chicken and crunchy peanuts.  It's perfect.' Mature constituency organiser
'It's tidier and the layers are good.  Much easier to eat by hand.' Political Agent   

For vegetarian and fish versions,  see How to...make Vietnamese Rice Paper Wraps

More Chicken on NavBar: RecipesI 

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       .

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

AMOST INSTANT SALADS: GREEN GODDESS & CARNIVAL TOMATOES, low-carb

June is salad month; these two monochromatic but gorgeous plates are a pleasure to look at, a delight to eat and easily put together.   

One is a plate of greens but not as we know them -- it's a splendid mix of raw and lightly cooked veg enhanced by a green herb dip/dressing.  The second is a colourful mix of intensely flavoured English 'Discovery' tomatoes, simply dressed but utterly sensational.  Both can be made in large or small quantities; a little less of one thing and a little more of another is not a problem.

Green Goddess Salad with Pistachio Nuts & Green Herb Dressing/Dip

Cost: as much or as little as you like 
Serves: as many or as few as you like

Ingredients:
Green veg only: lettuce, avocados, cucumber, and quick cook veg like tender stem broccoli/green beans/ mange tout.  Nuts are optional but add protein

Method:

1. Blanch all non-organic veg in 9 parts water 1 part vinegar 15-20 mins; drain, rinse, paying special attention to lettuce wedges - swish thoroughly to release hidden dirt
2. Cut raw veg in spears of similar size
3. Trim ends/de-string veg to be cooked; trim stalks of broccoli/cauliflower to a similar thickness; drop in boiling water 3 mins max or until al dente (still with some give); plunge into a bowl of ice water; when cold, drain & dry 
4. Halve & peel avocado; cut into finger-sized slices; spread out lightly on a board so that all sides are exposed, sprinkle over a couple of tablespoons of lemon juice; add salt & pepper
5. Arrange veg on a platter heaping nuts in the middle for protein
6. Serve with Green Herb Dressing: In a smoothie maker, blitz 6 tbsp Greek/Icelandic 0-fat yoghurt, 2 tbsp mayo, 3-4 tbsp mixed herbs (parsley, chives, basil, spring onions) until mix is pale green and flecked with herbs.  Season with pepper & salt.  Can be made thinner with a tablespoon of water or milk.

Carnival Tomato Salad 

This salad is simplicity itself to prepare but utterly sensational to eat.

Cost: 900gm/2lb Discovery tomatoes*, £3.50 - leftovers will work well in other salads or gazpacho
Serves: 1-2 or many

Method:

1. Blanch toms 15-20mins in 9 parts water to 1 part vinegar; drain; rinse
2. Slice and halve some of the toms; cut others into wedges; leave others whole
3. Arrange on a platter with fresh basil leaves
4. Spray generously with olive oil, salt generously.
5. Leave at room temperature at least 20 mins before serving

Tips: 

• If Discovery tomatoes are out of your budget, the olive oil/salt method works just as well with the common all-garden 50p packets of salad toms
• replace olive oil with good red wine vinegar and salt with cracked black pepper
• See also Fantastic Frugal Salads & NavBar: Recipes II/Salads

*M&S

Please leave a Comment in the box below

Copyright: These salads have been designed by B M Lee/ Bright Sun Enterprises and may only be reproduced in home kitchens.  Not for commercial use.

WHEAT FREE TABOULEH, vegan, dairy-free, gluten-free, low-carb

Utterly refreshing Tabouleh for the wheat & gluten phobes; in fact Everyone!

updated 4/25; first posted 2018

Lighter brighter tabouleh; you won't miss the wheat

Tabouleh used to be one of 67's favourite summer salads until cracked wheat began to aggravate skin problems.  This common-wheat and gluten-free version is just as fresh, juicy and reviving and thoroughly enjoyable to eat.

Serve it as a side, with meat or other protein, or mixed in rice or pasta salads for a lovely layer of flavour.  

67 is not sure where this recipe is from - all the Blogger has is a scribbled note stashed inside a book - and apologises for not being able to acknowledge the source.

Like ordinary tabouleh, this wheat-free version is a splendidly satisfying.   

It's very easy to put together.  And though the recipe does require fresh not dried herbs, it won't break the bank.  

Cost: £3.50'ish (4/2025)
Serves: 2-3 but multiplies easily 

Ingreds:
     4 vine tomatoes OR regular tomatoes that have been sliced or in chunks, sprayed with olive oil and lightly salted
    1 tbsp cooked brown rice (opt)
    50g shallots or mild purple onions or whites of spring onions OR (for fodmap phobes) green of spring onions
    1/2 lemon
    75gm/2.6oz fresh parsley
    15gm/1/2 oz mint
    pepper & salt

Method:

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 ... 

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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.    

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.