How to.. Chinese Cabbage/Leaves :low fat & carb, vegan wallet friendly, easy, high fibre

Both  Photos from Stock

Chinese Lettuce (also known as Napa Cabbage) is a lettuce-like leaf with a hard base and core which keeps well in cold temperatures.  It's like a cross between lettuce and celery, and adds plenty of fresh healthy fibre to your winter diet. 

The leaves are pale and tightly wrapped; they have crisp, broad, white ribs lined with frilly tops and edges that reduce in size as you get closer to the centre. Both ribs and frills are succulent with a delicate, mild, sweet flavour and they are equally good stir-fried, steamed or raw in a salad.

They're highly recommended.

Chinese Leaves are about the same price as romaine lettuce but go much further.  Chinatowns are the freshest source; the price of a large Chinese Cabbage will come in at about £3 -- it keeps well but not forever.  If your household is small, 67 recommends going halvsies with another singleton or couple.  

UK supermarkets M&S, Waitrose and Sainsbury's stock Chinese Leaves but their offerings are smaller though lower priced. 

  

Prep is easy peasy.  Remove bottom 1.5 inches; separate leaves; blanche in a 9:1 solution of water and vinegar.  This step can be done up to 3 times.  Flatten the frilly bits to make sure the water gets at them.  After 20 mins, drain and rub the inner white core lightly with a damp paper towel.  Keep refrigerated wrapped in paper towels in a plastic bag until ready to use.

Separate the frilly bit from the core; shred the frilly bits and finely slice the core.  To cook, add to a hot lightly oiled pan and stir fry OR try the recently updated Salmon, Chinese Leaf, Chilli & Sweet Garlic Sauce.  

In summer, Chinese cabbage is ideal for make-ahead salads -- no sorry-looking wilted specimens here.  Prep as for cooked leaves;  add cucumber and a simple vinaigrette or a creamy yoghurt-y dressing for a tasty side, OR use as a base for something more complicated.  Nuts, seeds and fruit (fresh or reconstituted dried) provide something texturally stunning. 

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. 

 

CREAMY, BOOZY, FRUITY CHOCOLATE PUDDING: easy lower-fat indulgence, fresh fruit, l/over Easter chocolate

Don't forget to have a look at Welcome to the Blog for the latest 67goingon50 developments, on the nav bar above

Pretty looking and pretty tasty pudding for any leftover bits of chocolate from Easter...

Dream-like pudding for a special occasion
'So beautiful! And delicious.' 'Liked the brandy undertones.'

This fabulous indulgent dessert was served at an Easter lunch and the guests were blown away.  

It's probably the last 67 indulgence for awhile in our cost-cutting times.

Despite being older, weight conscious and a little sugar-phobic, they scraped every single bit of pudding from the glasses without pause, murmering appreciatively throughout. 

The chef, meanwhile, was gratified; pudding had been off the menu but was scraped together. at the last minute.  And though the portions were small and fat levels reduced, the pudding was rich and satisfying. 

It is a financial indulgence but costs drop depending on what's in the cupboard/fridge.

The picture shows raspberries but any soft fruit will do.

Cost: £4.50'ish (4/23)

Feeds: 4 (recipe halves nicely; plus see Tips below) 

Ingredients:

small punnet raspberries, (or blueberries or strawberries) 
3/4 generous cup thick 0-fat Greek yoghurt

3/4 generous cup whipping cream

2 tbsp toasted coconut

couple of tablespoons finely chopped roasted nuts (67 used pistachios but any will do

1 tsp zest of lemon (opt; doesn't make it lemony but enriches the flavour))

4 chocolate truffles or equiv other leftover Easter chocolate

garnish (opt) fresh mint

Method:

LETTUCE WEDGES WITH LOWER-FAT THOUSAND ISLAND DRESSING: easy-peasy, frugal

Simple crisp lettuce dolloped with chunky dressing is a refreshing counterweight to festive dishes...

Quick, easy and absolutely more-ish Dressed Lettuce Wedges
'Never been a fan of lettuce until this.'  'Lower-fat Thousand Island 
dressing was a revelation' Tasters

Festive meals need a raw side dish, just to break up the intensity of yummy rich foods.

Here's a very simple, refreshing salad which looks good on the table and pleases even the fussiest of eaters.  

67 was inspired by Food Network's Pioneer Woman when under time pressure but was delighted by the result.  Iceberg lettuce is not one of 67's favourite greens but the home-made lower-fat dressing chock-a-bloc with goodies, made it an ever-so-delicious treat. 

Given its relatively low price and general availability, iceberg will appear more frequently after this.

Cost: less than a pound

Feeds: 3-4 but recipe multiplies easily.

Ingredients:

   2-3 wedges of lettuce, still attached at the base

   4 tablespoons 0-fat Greek yoghurt

   2 tablespoons mayonnaise

   1-2 tablespoons tomato puree (or in a pinch, tomato ketchup)

   generous 1 inch cucumber, peeled, deseeded, in fine dice

   1/2 small tomato, de-seeded and without membranes, in 
fine dice

   1/2 hard-boiled egg, in fine dice (opt)

   1 small pickle, in fine dice (opt)

   

   salt & pepper

   few sprigs parsley or chives or celery fronts for garnish

Method:

1. Set aside some tomatoes, cucumber, egg & pickle if using for garnish
2. Mix yoghurt, mayonnaise and tomato puree; combine with other ingredients
3. Taste; season
4. Drape generously over wedges; garnish
5. Arrange nicely on a platter

Comments:

'I have never been a fan of lettuce in any form but this was unlike any I've had before and I really did like it.' Carer to retired priest

'The home-made lower-fat Thousand Island Dressing was fabulous and so easy to make.' Retired writer

   

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.

MEDITERRANEAN TURKEY MEATBALLS, skinnier, easy

Tender, juicy, lower-fat meatballs for all ages...to make and to eat

posted  as Healthier Meatballs 2/17

Mediterranean Turkey Meatballs with Sun-Blush Tomato Cornbread 
'These are restaurant quality; they're so moist'' 'It's great seeing turkey used imaginatively; turkey producers should market these.' Taster

With Thanksgiving upon us, there is plenty of minced turkey in the supermarkets.  This recipe turns the popular low-fat meat into wonderful meatballs which are served alongside a gorgeous tomato dipping sauce.   

67's Skinnier Mediterranean Meatballs* will banish forever any memories of meatballs like hockey pucks floating in a puddle of indeterminate red sauce.

The meatballs are soft, juicy and easy for kids and older folk to bite into.  

A godsend for novice - or busy - cooks, they're a one-bowl wonder.  To save time, they're scooped rather than hand rolled and cooked in the oven.  There's no frying and only a tiny bit of chopping.  

Ideally they'll be served with 67's Italian tomato sauce but if you're up against it, a good deli or supermarket sauce will be ok, too.  

Serve the turkey balls at room temperature with hotbreads, as above, or heated in a generous portion of tomato sauce, over carbs of choice. 

The key to the amazing texture is in the mixing; resist the urge to press the ingredients together.  A fork keeps the mix airy; a bit of water lightens the mix without diluting taste.  

Form the meatballs gently - an ice cream scoop does a good job.  If slightly freeform meatballs aren't your thing, a young helper will probably be happy to hand-roll the meat, without pressing the mixture. 

Fresh breadcrumbs and grated parmesan are must for best results.

Serve immediately or cool and freeze.  

Cost: £3 (without sauce)
Feeds: 4-5 as main course; 12-15 as canapés

Ingred:

   14oz/400gm minced turkey (thigh has more flavour; breast, least fat)

     2oz/100gm high-meat sausage with Mediterranean seasoning

   1/2 cup fresh breadcrumbs 

     1 tbsp flat leaf parsley, finely chopped

    1/4c fresh grated Parmesan

    1/2 tsp celery salt (table salt is fine)

    1/4 tsp pepper

    1 large egg, well beaten

    1/2 tbsp Worcestershire sauce

    1 tbsp water

Method:

SKINNIER PARTY SCOTCH EGGS; low-fat&preservative; make ahead

Please go to:

https://67goingon50.blogspot.com/2020/05/skinnier-scotch-eggs-wallet-friendly.html

PARTY COMFORTS: SKINNIER SAUSAGE ROLLS, lower-fat, budget friendly

Watch these disappear as soon as they're served...

Skinnier, Healthier Pigs in Blankets with Mustard-Maple Dip

'The best sausage rolls I've ever had!' Taster.

These skinnier, healthier made-from-scratch Sausage Rolls are low in fat & preservatives but incredibly tasty - and so easy to make.

They'd be perfect for a pot-luck party or buffet.  They can be made in advance, cut in small portions, and transported easily.  They taste just as good at room temperature as they are warmed up. 

To make the sausage rolls so healthy, the filling is made up of poultry, a single high-meat venison, boar or beef sausage and a bit of ham or pastrami.  The flaky pastry -- a one-bowl two-step wonder -- is high in cholesterol but is rolled thin to keep fat per portion to a minimum.  

The flavour of the meat and the texture of the pastry is so superb -- and satisfying -- small portions make just as big an impression as larger ones.   

The sausage filling can be made a day in advance but the pastry needs to be made on the day.  

Serve with Maple-Dijon dip.

Cost: £4 (2019) 
Makes: about 22x 1.5 inch/3 cm pigs in blankets; more for mini sausage-rolls

Ingred:
   
   Sausage: 
       7oz/200 gm minced turkey or chicken thigh
       1 3/4oz/50gm ham hock or sliced ham/pastrami, finely diced
       1 venison or wild boar sausage, casing discarded

       1 generous tsp wholegrain mustard
       1/2 tsp nutmeg
       1/2 tsp celery salt (opt)
       1/4 bunch chives or spring onions, finely chopped
       scant 3 tbsp warm water

   Pastry:

      7 oz/200 gm self raising flour
      1/4 tsp salt
      finely grated zest of lemon or orange (opt)
      at least 250 ml double cream

      1 egg yolk mixed with 1 tsp water (freeze whites for meringues)

  Dipping Sauce (It's quite hot) (opt)
       60% Dijon mustard
       40% Maple Syrup  

Method:

POST-FLU BEEF NOODLE SOUP, triple-duty, low-fat, quick & easy

After a debilitating 'flu, all 67 wants is a bowl of noodles in broth with a little protein and salad...

first pub 2019; updated Feb 2022

Budget Friendly Noodle Soup Bowl restores energy after 'flu,

(replace beef with poultry, prawns or tofu )

Asian Noodle Soup is the ideal comfort food when you've been ill and are on the road to recovery.  It's easy and soothing but has a few twists to hold interest.  

Fresh tomatoes add an unusual twist for Asian Noodles.  Lightly cooked and seasoned, they add a pleasing sweetness and freshness that perks up the tastebuds.  Who would have thought that an Italian-inspired sauce would brighten up Asian noodles?  

Nutritious and satisfying, Asian Noodle Soup is low on calories and fat.  It won't bust the budget and takes only a little time to prepare.

Many people who've had flu that is mainly gastric based start craving fresh salad, fruit, veg and a few comforting carbs as soon as they feel better.   This recipe won't disappoint.    

The soup pictured uses body-boosting beef; if something lighter is preferred, use poultry, prawns or tofu.  

Cost: £2.50'ish 
Feeds: 1 but easily multiplied

Ingred:
   1 nest of thin or medium egg (or other non-wheat) noodles
   1 cup good chicken or turkey stock  or vegetarian stock (granules will do but won't be as nice) 
   2-3 medium tomatoes, skinned & coarsely chopped

    100-150 gm rump steak or poultry or tofu

Salad:  handful of shredded cabbage or Chinese leaves

           a few thinly sliced cucumber

Garnish: finely chopped chives or spring onion

Method:

HEALTHIER SPICY CHINESE MEAT RUB: minimal sugar/fat, dairy-free, wallet-friendly, easy, make-ahead

Healthier rub for that Chinese ribs effect - without a gloopy sugar laden sauce!

updated 2025; original 2015

Healthier Chinese Spicy Belly Pork Strips/Ribs ' 

(option for beef/lamb ribs, chicken thighs/wings and other cuts of meat )

' ...lovely and juicy; I usually avoid ribs because they're so messy!' Taster

                                                                                      

Here's a spiced marinade that will give any cut of pork, beef or chicken the quintessential flavour of  Chinese Spare Rib. 

The great thing about the rub is that it's low-almost-no-sugar.  And because the meat is barbecued, roasted, or grilled on a rack, excess fat is released and drained away.   

There's no gloopy sauce and it's so much healthier than take-aways.  The effect though, is the same -- the meat is tender, exotically flavoured; it chars slightly, leaving lovely crunchy burnished bits.

Use the marinade on any cut of pork, beef or poultry. It's perfect during a heat wave: prep the meat the night before and it'll be ready by dinnertime.  

Some less expensive cuts may need to be poached beforehand to produce meat that is toothsome but falls off the bone.  Pre-cooking also reduces fat. 

The recipe has been in 67's cookbook for ages but may have been adapted from  the (London) Times.

Prep starts the night before.

Feeds: 6-8 (as part if a 3-4 course meal) 
Cost: depends on the meat; £5-10'ish?? (Jan 24)

Ingred:
1 kilo/2 pounds meat (pork ribs, chops, tenderloin, belly, shoulder or pork butt; beef ribs, flank or other from-the-belly steak; strips of rump steak; chicken breasts, legs, wings) 

4 tbsp dry sherry or white wine or grape juice
4 tbsp reduced-salt (not low-salt) soy sauce (if there are blood-pressure issues, replace half the soy sauce with good stock)
1 tbsp sugar (opt)
4 cloves garlic, grated or minced (opt)
1/2 tsp each dried cinnamon, nutmeg and cloves
1/2 tsp salt
2 rounded tbsp Dijon or other mild mustard

Method: 

1. Pre-tenderise the day before: Pre-tenderising is a good step for ribs, shoulder, flank, belly but usually not chicken unless using wings or drumsticks (and especially not kosher chicken which is already very tender). Bring a large pan of water to a boil with a couple of onions and carrots (opt)  Immerse meat in the water.  Bring to  the boil again, lower heat to med-low; the water should bubble gently.  Simmer 30 mins or until meat is tender; drain; cool
2. Mix sherry, soy sauce, sugar, garlic, mustard and spices in a glass dish or a freezer bag large enough for the meat. Marinade preferably overnight or min 2 hours, turning the meat or mushing it around at least once.  When meat has marinaded, pour juices into a bowl
3. If using the oven, preheat to 160C, 325F, gas 3. Place meat on a rack in a roasting pan. Bake 45mins-1hr, basting frequently with marinade juices, turn halfway through cooking time 
4. If using air fryer, use oven setting at 160C, 325F, bake 35-45 mins, basting frequently with marinade juices, turn halfway through cooking time  
5. Or BBQ/grill, according to manufacturer's cooking times
6. (Inner temperature of meart should be 70C/150F) 
7. Serve with hot mustard

Comment: 
'The ribs are lovely - I've never eaten ribs before as they always look so messy. Very juicy; soaked into my bread -- grand!' Political Agent

Tips:   

• 67's recommended reduced-salt soy sauce include Amoy 25% reduced salt. 25-35% salt reduced is about right - anything above that percentage suffers from lack of 'body' and taste
• Save time and effort by halving and baking potatoes at the same time or preparing 5-minute Asian noodles.  A quick layered spinach salad makes a well-rounded meal.
• If you love Chinese food but worry about salt and sugar, try Guilt-free Oriental Chicken with Chilli & Pineapple 

Please leave a comment in the box below

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

MUMS' VEGETARIAN EASY-PEASY WHITE CHOCOLATE & RASPBERRY PIE: no-bake; quick & easy, lower fat & sugar, part prep-ahead; no

A lower-fat cream pie with full-fat flavour; it's no-bake & ready in minutes...

Lower-Fat White Chocolate Cream Pie with Berries 
'Lovely and creamy; it has full-fat flavour.' Taster  

29/4/20                      

Note: This recipe has not been tested for dairy-free products

Check prices for 2026

67goingon50 has been posting easy-peasy recipes using only a few ingredients since the year dot of the blog and continues to do so.

White Chocolate Raspberry Pie has only five ingredients apart from the pie shell: cream, yoghurt, white chocolate, icing sugar and vanilla.  Alcohol is optional.  

The pie is part of the Emergency Baking series; you know, when unexpected/ special guests are on the way. Or even when a fabulous but time-saving dessert is required. This one has an added advantage - it's no-bake.

At such times, no one minds cheating with pre-baked all-butter or no-butter pie or tartlet bases* - or even ready-made pastry.  Neither is expensive for what you get but if you make your own pastry, the total cost falls.

The raspberries can be replaced by strawberries, blueberries or blackberries, all of which have their own unique health-giving nutritional profile.

One warning: you need white baking chocolate; white chocolate bars for eating will not do.  You will find it in the baking sections of supermarkets, next to dark baking chocolate.  

Melting white chocolate needs careful attention; too much heat and it seizes up.  Heat over simmering not boiling water.  

Cost:  £6, less if making your own pastry (3/19)
Serves: 12 decent portions

Ingredients:
    1 x 8 or 9inch pre-baked pie shell (supermarket is fine)
    200gm whipping or double  cream
    200gm 0-fat plain Greek (thick) yoghurt
    

    120gm white baking chocolate** broken or chopped into small pieces
    

    1 tsp vanilla
    1 tbsp icing sugar
    2 tbsp brandy or other liquor OR white grape juice

    1 punnet raspberries or other fruit

Method:

SKINNIER NO-BAKE LIME CREAM PIE FOR ST PAT'S DAY, lower fat & added sugar, make ahead

Lime Cream Pie: no-bake, lower-fat, perfect for St Pat's Day...

Heavenly scents of lime, deeply creamy, darkly chocolate 
but lower in fat and added sugar
'Really lovely base; I'd have liked more lime.' 'Gorgeous!' 

The cream pie is a North American institution -- American diners usually display Coconut Cream Pie, Butterscotch Cream Pie or Chocolate Cream pie.  And sometimes all three.

The pies usually had a sweet pastry base; the filling consisted of a thick, intensely flavoured custard loosened with whipped cream.  

This impressive Skinnier Chocolate and Lime Cream Pie from 67's kitchen tries to emulate the American creamy indulgence but with lower fat and sugar levels.  Replacing double cream with whipping cream and replacing some cream cheese with 0-fat yoghurt means damage to the health is limited but pleasure remains high.  

There is no baking involved in Chocolate and Lime Cream Pie but there will be melting of chocolate and butter.  Both the base and the filling can be made the night before.

If serving away from home, paper plates and spoons are a must.

Cost: £6
Serves: 18-24 (min 3 rows of 6 pieces) 

Ingred:
   300gms/10.5oz bashed chocolate biscuits or processed to a sandy texture (67 used leftover chocolate shortbread but store-bought are fine)
    2.5-3 oz/70-90 gm melted butter

   180 gms whole-fat or 30% fat-reduced cream cheese, left out for a few hours or zapped for 20 secs in the microwave
   170 gm 0-fat yoghurt strained 4 hours or overnight or 0-fat Greek yoghurt (Total/Fage preferred) 
   3.5 oz/100gms white baking chocolate, melted
   1 tsp vanilla extract
   fine zest of 5 limes
   4-6 tbsp lime juice OR 4 tbsp lime juice plus 2 generous tbsp Cointreau
    
   300 ml whipping cream, whipped to soft peaks

   Garnish: segments of lime (opt)

Method:

SPEEDY BEEF & COURGETTE SUPPER, lower-fat, high nutrition, no-carb opt

Quick & Easy: restores energy after a long, hard day in the trenches...

Stir-fried Beef & Courgette: fast & nutritious 

6's Courgette & Beef stir-fry is a lower-fat, highly nutritious alternative to the more commonplace deep-or-shallow fried crispy courgette.

It's a cleaner version, with the addition of tender beef slices to raise protein levels.  Beef can be replaced with chicken or a vegetarian/vegan option but 67 loves the deep savouriness of the version pictured.

Rice makes a perfect side but for the carbo-averse, the beef-courgette combo is ultra-tasty and satisfying.

Cost: £2 per portion (without sides)
Feeds: 1 but is easily multiplied; sides make it go further

Ingreds:
   100-150gm/3.5-generous 5 oz reasonably tender steak like rump

      1 tbsp dry sherry
      1 tbsp reduced salt soy sauce
      1/2 tsp cornflour or rice flour mixed with 1/2 tsp cold water to a paste
  
   200-250gm/7-9oz courgettes, in 2.5inch/6cm batons

   peanut or light vegetable oil
   up to 1/4 cup water or stock

   garnish: 1 spring onion, trimmed of brown leaves, sliced finely at an angle
                sesame seeds

Optional rice or noodles

Method:

SUMMER MEAT FEAST: SPICY PORK BELLY STRIPS

Healthier & cheaper than take-away: Spicy Chinese pork ribs

 first posted 2015; updated  11/22

Healthier Chinese Spicy Belly Pork Strips/Ribs ' 

'These were lovely and juicy; I usually avoid ribs because they're so messy!' Taster

                                                                                      

These low-fat, low-sugar pork belly strips (or ribs) are perfect during a heat wave: they're easily prepped the night before then slipped onto the bbq or  oven-baked.  

Save time and effort by halving and baking potatoes at the same time or preparing 5-minute Asian noodles.  A quick layered spinach salad makes a well-rounded meal.  

The meat is tender and spicy but without a gloopy, teeth-jarring sauce.  

Whether using the most economic ribs or high-end belly pork slices, poaching them beforehand ensures tender meat which falls off the bone.  Pre-cooking also reduces fat. 

The belly pork slices pictured are 1.5inches/4cm thick, from a specialist butcher 67 was testing; supermarkets may provide similar ones on request.  

A rack of ribs or individual ribs also work well so long as the meat is marinaded at least a couple of hours or preferably overnight.

Cholesterol phobes should remove fat before eating.

The recipe has been in 67's cookbook for ages but may have been adapted from  the (London) Times.

 
Feeds: 6-8
Cost: depends on the meat; £10'ish/k (independent butchers  8/23)

Ingred:
1 kilo/2 pounds pork spareribs or belly pork slices
4 tbsp dry sherry/white wine/grape juice
4 tbsp reduced-salt (not low-salt) soy sauce (if there are salt or blood-pressure issues, replace half the soy sauce with good stock)
1/2 tbsp sugar
2 cloves garlic, grated or minced
1/4 tsp each dried cinnamon, nutmeg and cloves
1/4 tsp salt
1 rounded tbsp Dijon or other mild mustard

Method: 

SWOTTERS' DELIGHT: ENGLISH BREAKFAST SALAD, lower-fat, frugal-dish

Perfect for grazing students... 

English Breakfast Salad, Tomatoes & Mushrooms
'A brilliant, practical way of presenting breakfast for swotting students or a holiday weekend!'

This salad is perfect for occasions when you're not sure when people will turn up for breakfast.  

It has a lovely twist  -- it's full of breakfast goodies:  bacon, eggs, tomatoes, mushrooms and potatoes.  The only thing missing is sausages but are easily added.  Cook them the low-fat way to keep the salad as healthy as possible. 

Preparation couldn't be easier.  New potatoes, if you can get/afford them have thin skins, don't need peeling and cook quickly. The picture shows the recipe using half a kilo of new potatoes but you could double the amount of potatoes and still have a lovely, lively salad.  (Of course, any waxy potato will do for this recipe.) 

The bacon is cooked in the oven for low-maintenance.

Serve with crusty French or pumpernickel bread,  iced coffee and/or orange juice and mint.  

The food can be prepared in advance and assembled on the day.  
    
Cost: £3.50 (using new potatoes @£1.50 per kilo but other waxy potatoes can be used)
Feeds:  4-8, depending on how many potatoes are used,

Ingred:
   1/2-1 kilo/1-2 pounds new potatoes (ordinary potatoes are fine)
   6 slices streaky or back bacon 
   3 large eggs 

   1 small clove garlic, minced or grated
   2 tbsp lime zest 
   1 tbsp each minced fresh (or 1 tsp dried) basil & parsley (opt)
   1/8-1/4 tsp salt
    3 tbsp mayonnaise
   6 tbsp 0-fat Greek or strained yoghurt

   1 large ripe tomato (about 6 oz/170 gms)
   4 oz/13 gm mushrooms
   1 whole grapefruit (opt)
   a quarter cup finely chopped chives

   crisp lettuce for garnish

Method:

1. Lay bacon on a rack in a tray and bake at 350F/180C for 20 mins or until crisp.  Pat with paper towel to remove grease. When cool, cut the slices in 6-8 pieces. Cool, cover and refrigerate.
2. Cook and peel eggs as below.  Refrigerate.  
3. Ensure potatoes are more or less the same size; if some are very small, hold back.  Place potatoes in a large pan of lightly salted water.; bring to a boil; simmer about 10 mins or till tender (the point of a sharp knife should meet a little resistance in the middle); add small potatoes half way through cooking; drain, cool 45 mins & refrigerate.
4.  For yoghurt mayo: mix mayonnaise & yoghurt; add garlic, lime zest, salt and herbs (opt). Refrigerate

Before Assembling:

1. Remove items from fridge half an hour before serving to come to room temperature
2. Halve each egg lengthwise; cut each half into 4 wedges; set aside
3. Cut tomato in med dice
4. Chop mushrooms in med dice
5. Chop chives, reserving a few tablespoons
6. Peel & segment grapefruit if using; chop in medium dice 
7. Stir tomato, mushrooms, chive & grapefruit into yoghurt
8. Add potatoes to yoghurt-mayo mix; stir to coat

Assembly:

1. Arrange lettuce leaves around outside of platter
2. Add layer of dressed potatoes 
3. Reserve a heaped tablespoon each bacon & egg for garnish. 
4. Sprinkle a handful of bacon & a few egg wedges over first potato layer 
5. Add a 2nd layer of potatoes; repeat step 4 until potatoes are used up 
6. Garnish with bacon & egg and fresh chopped chives  

Tips:

• This also makes a great picnic dish
• Foolproof Hardboiled eggs without sulphur ring: place eggs in a pan of cold water; bring to a boil; turn off heat; cover with lid.  Leave 10 mins then plunge into ice water OR run under cold water until eggs are cold. Roll on a flat hard surface, shells will crack and peel away easily

                         More salads on NavBar: Recipes II/Salads 

 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.   

SKINNY ALMOST INSTANT BREAKFAST BREADS/BAPS, lower-fat, Frugal, Vegan opt, dairy free option

Skinnier Simple Speedy BBreakfast Biscuits...

1st posted 2018; updated 4/24

Wholemeal flour & yoghurt make these a healthier but still gorgeously tender Instant Breakfast Biscuits; they easily morph into Baps (photo below)

These, like the originals are simple in the the extreme, mixed in a few minutes, dropped by spoon or handsful onto a tray and baked in 15 minutes.  

But where the originals are relatively high in butter, this skinnier version is a better choice for those with cholesterol or diet issues.  67 replaced some of the butter with yoghurt and some wholemeal flour replaced white, adding heart-friendly fibre.   

The Skinnier Breakfast Breads  still have the crunchy outside and wonderfully tender inside but with a nutty lighter taste.

Serve warm for breakfast with boiled eggs and/or spreads or turn into Baps for fresh tender sandwiches.    

Cost: £2.25'ish (1/25)
Makes: 12-15 biscuits or 4 large sandwich baps

Ingreds:
     
    170g/6oz white flour
     85g/3oz wholemeal  flour       
      2 tsp baking powder       
      1/2 tsp baking soda       
      1/2 tsp salt
      1 tsp sugar (opt)
      
     1 cup dairy buttermilk, stirred OR dairy or plant milk that's gone off or has had a tablespoon of vinegar stirred in OR 75% dairy or plant yoghurt, 25% water  

       85gm/scant 3oz unsalted dairy or plant butter, melted & slightly cooled

       30g/1 generous oz dairy or plant yoghurt 

Method:

1. Preheat oven or air fryer to 220C non fan/425F 
2. Line baking tray with greaseproof paper
3. Mix buttermilk, melted butter & yoghurt
4. Mix flour, baking powder, baking soda, salt & sugar 
5. Add liquid to dry; stir just until completely blended
6. Rest for a few minutes to allow to thicken 
7. Using an ice cream scoop, dessert spoons or clean hands drop the dough onto baking trays; aim for rustic/shaggy   
8. Bake in the centre of the oven 12-15 mins or until golden
9. Cool on a baking rack

Comments: 'I so love these; they're so quick and tasty.' Retired writer

Tips:

Sandwich baps from Breakfast biscuit dough:

utterly wonderful 

• The dough makes lovely sandwich baps: scrape the dough onto the lined baking tray in a rough square; roughly smooth it out and even the edges until it is about 1.5 inches /3.8 cm high; divide equally into 4; separate slightly and bake as normal 
• Vegan option: dairy-free milk, yoghurt & plant butter

          yeast-free breads, go toNav Bar Recipes II/ bottom page

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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

SIMPLE HOISIN GLAZED WINGS, frugal, easy, kid-friendly

A Super easy wings recipe that's high in flavour but lower in fat...

updated 11.25; first posted 2018

The easiest, most satisfying wings ever 

Kids will love these; they're crispy, smokey, sweet and very more-ish.

It's another wallet-friendly recipe that's a doddle to put together.  Seldom has something so deliciously layered in flavours been so easy to make.

As always, buy the best chicken you can from a source you trust.

Save time and energy -- make double the recipe and put one lot aside for an away-day picnic.

Cost: £3'ish (11/25)

Serves:


Ingred:
    750gm/26oz chicken wings

    3-4 tbsp Hoisin sauce* 
    
    sesame seeds

   2 oranges, cut into 6 wedges

Method:

1. Preheat oven to 180c/350f/gas5
2. Arrange wings on a rack in a baking tray 
3. Cook in the top of the oven 20 mins
4. Remove from oven, paint with hoisin sauce, return to oven but in the centre this time
5. Bake 15-20 mins, brushing twice more with sauce; on final brush, sprinkle generously with sesame seeds
6. Arrange on serving platter and squeeze the juice from the orange wedges over the wings 

Tip:

• save energy by baking new potatoes that have been lightly oiled at the same time 

                                                                                                                                             *67 uses Lee Kum Yee

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For more wing recipes go to NavBar/Recipes 1: Chicken...

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.