ONE STOP PINEAPPLE CHICKEN: frugal, lower fat, easy, high fibre, fruit

One-tray version of 67's popular family Chinese dish ...

Chicken but better: Bold flavours & textures anticipate spring

Back in 2015 when the blog first started, one of the first recipes posted was a family recipe brought into the 21st century: Pineapple chicken with Vegetables and a touch of Chilli.

Offering layers of wonderful flavour and texture, and a sensational contrast of rich protein, tangy sweet fruit and loads of crunchy vegetables, it had rave reviews.  Even those who were a bit sniffy about pineapple were coverted.

That recipe was for 6-8 people and could feed a crowd; this post is designed for small households: singletons, couples, pensioners.  

The easy one-tray Pineapple Chicken Platter  cooks in an oven or airfryer.  It has fewer ingredients, making prep easier but the flavours are full-bodied, delicious and more-ish.

Cost: from £3.50 (M&S High Welfare chicken) to £8'ish (Organic/Kosher)

Feeds: 2-3 (add cost of rice or noodles)

Ingredients:

2 chicken legs (thigh & drums)

1/2 red pepper, top & seeds removed (rub grooves under running water to remove dirt) 

2 sticks celery, bottom 2 inches removed,  soaked in a 9:1 solution of water: vinegar 20 mins,  drained & peeled

5inch/13cm chunk courgette

3-4 spring onions, green only, sliced down the middle, washed as for leeks, and chopped finely

3-4 baby tomatoes or 1.5 regular tomatoes in big wedges

1/3 c pineapple, either fresh (much better flavour & texture) (see tips below for  preparing a fresh pineapple) OR tinned pineapple chunks, in juice not syrup 

generous pinch of chilli flakes OR half a small red chilli,top & seeds removed

opt:

steamed brown rice OR

cooked noodles

Method:

PENSIONERS/CROWDS DELIGHTS: CHICKEN WINGS WITH CHILLI LIME HOISIN SAUCE

Chilli Lime Hoisin Wings are a winner whether in fiery or mild options, cooked for a pensioners lunch or crowds...

Pensioners' Delight: Chilli Lime Hoisin Wings with rice fried with peppers, peas & leftover marinade plus crispy kale.  'Not too spicy; tender; beautiful.'

                

A simple, easy but delicious dish, Chilli Lime Hoisin Wings are perfect for a light lunch (as pictured) OR a brilliant crowd pleaser.

Whichever option is chosen, the chicken wings are a mouthwatering budget food, and the marinade guarantees tender, juicy meat.

A packet of 10 higher-welfare wings still costs only £1.45'sh at M&S (4/23) & Waitrose; less elsewhere. That'll make two meals for a pair of Pensioners.  

For an event, 67 would turn one packet into quite hot wings for thrill-seeking adults,  and tanother packet  into something less spicy for kids and chilli-phobes.

Cost:  5 wings £1'ish; 20 wings £4.50'ish (2023)

Serves: 1-2 OR a crowd

Ingredients:

Garnish: chopped parsley, chives, celery leaves or thinly sliced radish

PENSIONERS

Chicken Wings: 5-6 , left whole 

Marinade: 

3 generous tbsp hoisin sauce

juice & zest half a lime (or lemon or orange)

1-2 tbsp water or stock

1/8 tsp Chiu Chow Chilli Sauce (super hot chilli sauce with bits, Lee Kun Yee at Chinese & other supermarkets) Or tabasco sauce OR chilli flakes

sesame seeds

CROWD 

Chicken wings: 20, left whole or separated into drummets & flats

Marinade

1/2 cup hoisin sauce

juice & zest 2 limes

1-2 tbsp water or stock

1/2-3/4 tsp Chiu Chow Chilli Sauce (super hot chilli sauce with bits, Lee Kun Yee at Chinese & other supermarkets) Or tabasco sauce OR chilli flakes

sesame seeds

Method:

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

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

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

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

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

67's solutions?

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

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

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

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

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

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

gravy   

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

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

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

PENSIONERS' £5 DELIGHT: SAUSAGE BEAN & BEER STEW with salad and Apple Hand Pies; veggie option

Multiplies easily for family-sized parties but also great for couples & singletons...

Sausage, Beer and Bean Casserole; frugal, tasty, healthy, boozy.
'Loved it - tangy & much more interesting than usual stews.' 
20+ Fijian Australian Taster

updated June 2022; photo 9/8/16

Sausages are still holding their own in the UK despite scare stories linking them to an 18% higher risk of cancer.

The truth is: those figures are linked to a daily dose of fatty, poor quality sausages.  If that's you, think again.  

For most people, eating sausages infrequently and then only free-range high-meat, or lower-fat versions like beef, venison or wild boar won't bring you any closer to death's door.  

Independent or artisan butchers stock sausages from farmers specialising in small production.  They will be a little more expensive but vastly superior in quality.  More importantly the flavour is so good, just a couple of sausages treated well, go far and become good value. 

Some supermarkets stock packaged sausages that are a good compromise between high-quality and junk.  But 67 urges you to at least try high quality sausages if budget permits.  

This recipe calls for two good-quality sausages (though more can be added) and will feed two people quite happily as part of a three course meal.  

The beer gives a pleasing flavour (even for non beer drinkers) but feel free to replace with wine, grape or apple juice or good stock.

Note: 67 has not tested vegetarian sausages in this recipe but sees no reason why they wouldn't work 

Cost: (of sausage dish) £4.50'ish, incl beer (9/2025)
Feeds: 2 (or 1 extremely hungry-possibly hung-over-chap...)

Ingred:
    min 2 beef, venison or wild boar sausages or equiv 
    1 tsp olive or vegetable oil
    1 med onion or equivalent fennel or celery, diced
    1 full coffee mug of pale ale OR equiv
    1-2 tsp muscovado (black/molasses) sugar    
    1 tbsp tomato puree
    dash of Worcestershire sauce

    1 tin butter beans (recommended) or other white beans, rinsed & drained
    
    juice of half a lime or lemon
    1 generous tsp wholegrain mustard
    1 tsp sweet paprika

Garnish: 1 tomato, deseeded, and diced
              olive oil
              salt
              1-2 tsp minced fresh parsley

Method:

1. Bring a small pot of water to the boil; prick sausages all over with a fork; drop into boiling water (releasing some fat).  
2. Turn off heat; rest 10 mins; cool.  These steps are not necessary for vegetarian sausages.
3. Slice sausages thickly; heat olive oil in a deep frying pan over med-high heat; brown sausage slices on both sides (a few mins), remove & set aside  on greaseproof paper
4. Reduce heat to medium; add onion to pan; fry until soft & translucent without browning - about 10 mins
5. Add ale; then tom puree, sugar, Worcestershire & thyme; scrape bottom of pan to remove crusty bits
6. Bring to a boil; reduce to a simmer; leave until half the liquid is gone (mybe 5 minutes)
7. Turn up heat to med: add sausages, drained butter beans, paprika, mustard & lime juice; stir 
8. Heat through 5-10 mins
9. Check seasoning; add more pepper and salt if necessary or a bit more ale or stock if too dry
10. For garnish: generously spray tomato dice with olive oil; add salt & pepper; stir through finely chopped parsley
11. Served scattered with tomato & parsley, alongside half a large baguette and half a recipe of Lettuce with Green Herb dressing
12. Dessert? Easy Apple Hand Pies provides a beautiful ending, with or without ice cream

Comments:

'I wish I'd had this recipe at uni; it's amazing how one can turn two sausages into such a tasty dish!'  Holder of 2 honours degrees.

'Loved the flavour: it was tangy & much more interesting than usual stews.' 

20+ Fijian Australian Taster

Tips:

• Toulouse sausages, twice the size of normal ones, are also great in this recipe
• Don't have molasses sugar? Sub with dark brown sugar.
• Replace beer with wine, grape or apple juice or good stock
• When poaching sausages, do several at a time; cool, refrigerate then freeze in pairs

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.  

 

SKINNIER SCALLOPED POTATOES, FRENCH STYLE : lower-fat indulgence, make ahead

 A dream potato dish that will convert even carb-phobes...

Scalloped Potatoes, French Style

Scalloped potatoes are a sensational please-everyone casserole of thinly sliced potatoes. milk, cream or cheese and often breadcrumbs...at least in America and Ireland.  Scallops refer to the way the potatoes on top are layered like scales.

The French version, offered here, is top of the line yet simpler and less artery-clogging.  Milk is the main ingredient but there's also a hint of garlic plus, if cholesterol isn't worry,  a little double cream.

Scalloped potatoes is perfect comfort food.  Though it tends to appear in cooling autumn weather it appears year round at buffet parties and large gatherings.  it will even be wolfed down in the Summer as a. hot meal or a picnic treat.  

North American versions were neither here nor there where 67 was concerned but having been served this post's versions, there was no looking back.  The rich soft creamy wodge of potato slices melded together into glorious starchy creaminess was so pleasurable and comforting.

Trust me, this French version will not disappoint.  Though the potatoes are cooked twice, once in milk and then again in the over, prep is pretty simple and baking time is reduced.  The potatoes are also delicious cold, when it has added health benefit of gut friendly resistant starch which can help control appetite.  

Cost: £2'ish (June '24)
Feeds: 6-7 

Ingreds:

1 kilo/2.2lbs potatoes, preferably floury  

2 cups full-fat milk

1/4 tsp salt

freshly grated nutmeg or pinch of dried

1 clove garlic

2 tb chives (opt)

1/4 cup double cream (opt)

Method:

RUSSIAN POTATO SALAD: vegetarian, lower-fat, gut-friendly, make ahead, high fibre, leftovers

Few will turn down potato salad - carb-phobic or not - but this version includes high-fibre vegetables and less mayo...

Potato Salad with a Russian twist: tomato, hot sauce, mixed veg & pickles
'...tastes really great!''..the veg & pickles made it sing!'

Back in the late 20th century, you couldn't walk into a Spanish bar or restaurant   without seeing a huge mound of Russian Potato Salad (for all 67 knows, it may still be true.) Offered as a tapa or a side. Russian Potato Salad is studded with mixed veg and often pickles; the mayonnaise based dressing has a touch of heat from a shot - or two - of hot sauce.      

It was very popular, though currently out-of-style.

Making this at home is a doddle if you have a bag of diced mixed veg - peas, carrots, corn - in the freezer and some pickles or gherkins languishing in the fridge.  If you haven't, it doesn't take long to prepare diced cooked carrot and/or to pickle cucumber or radishes.

Have a go; 67 thinks the colourful salad will please even the kids.

Cost: £2'ish

Feeds: a crowd

Ingreds

760gm/1.5lbs potatoes

1 tea mug frozen mixed vegetables OR 1/2 tea mug each frozen peas and diced carrot (2 carrots) 

2-3 tablespoons chopped gherkins or dill pickles OR home-made pickled cucumber or radish prepared ahead (2 thick slices cucumber or small handful radishes - 67 used mixed breakfast and normal radishes)

Pickling Sauce

1/4 tsp salt

2 tbsp white vinegar

3/4 tsp sugar

grind of pepper

Dressing

1 cup 50-50 mix of thick plain yoghurt & mayonnaise

1-2 tablespoons tomato paste or tomato sauce for colour 

couple of shots of tabasco or hot sauce, flavouring but not overwhelming the dressing

few shots of Worcestershire sauce, to taste (opt)

pepper & salt

Method:

FRUGAL: SAUSAGE & CRISPY POTATO HASH, leftovers, fodmap option, lower-fat, higher fibre

Proves frugal food can be appetising, comforting and delicious...

first posted 2019; update 11/24

The entire family will love this
'...surprisingly welcome after months of salads & bbq'd/cold meats' Taster

photo 18/7/19

Sausage and Vegetable Hash is the perfect post-holiday meal as family time, effort and budget is directed toward school uniforms and equipment.

Sausage Hash is great at using up leftovers and is very easy to put together.

if the sausages have to be cooked from scratch, two simple tricks are useful.  See Tips below.  

Another option is to opt for 67's nitrate-free sausage meat, rolled into generously portioned mini-meat balls & poached or baked.

One of the most satisfing things about this dish is the crispy sautéed potatoes, fried lightly in oil until golden brown and crunchy at the edges.  

The key to the dish is to sauté ingredients individually in a hot pan until beautifully burnished, set aside and keep warm until the rest is ready.  Then toss everything in the hot pan before serving.  

Feeds: 4 but recipe multiples easily
Cost: Min £5, depending on protein & leftovers

Ingreds:
     olive oil 

     4-8 cold cooked vegetarian or meat sausages (see options in Tips below), cut thickly & quartered OR equiv in sausage meat 

     1/2-3/4 kilo/1-1.5 pounds cooked potatoes, pref skin on, in generous chunks eg quartered new potatoes
     
     1 med-large onion in med dice or whites of a bunch of green onions, in medium slices (fodmap-phobes, leave out onions OR use onion infused oil and garnish with chopped fresh chives or finely sliced green of green onions)
     2 large sticks peeled celery, in similar size to onions
  
     generous handful tender stem broccoli or broccoli heads & stems plus 
     handful mange tout or green beans dropped into boiling water 3mins then plunged into ice water & drained
     generous handful radishes, top and tailed, halved & in med thin slices

     2-3 medium tomatoes or half a generous cupful baby tomatoes, cut in similar size to the sausages 

Method:

DADS' FAVS: CHOCOLATE IRISH COFFEE CHEESECAKE, lower fat indulgence, kids opt, easy

Dads will adore this ravishing adult dessert and it's a little healthier than usual... 

Chocolate Irish Coffee Cheesecake

Sorry for this stock photo* but 67's decorative & photo skills were having a bad day. 

'My all time favourite!' 'Really liked this.' Tasters 

UPDATED 3/25/first posted 12/14 

67 has met very few chaps who didn't adore Irish Coffee with its punchy blend of whiskey and cream.  Add chocolate, as in this version specially created by 67, and it is even more delicious.  It will leave Irish Coffee lovers speechless with delight and disbelief.  

Delight because the combo of intense coffee, dark chocolate and a thick layer of rich blowsy cream is unbeatable.

Disbelief because it's skinnier - lower in fat and sugar.  Calories were reduced with 50% reduced-fat cream cheese (80% fat-reduced also works) and in some places whipping cream instead of double cream. 

Please note: 67 has yet not tested a dairy-free version of the cheesecake  but other recipes in the blog have performed well with dairy-free substitutes.   

The cheesecake, though healthier than most, is by no-means low calorie.  Or frugal.  But the 23cm/9inch cheesecake provides at least 12-15 portions.  (Portion control is one aspect of healthy eating even on an indulgence day.)

The cheesecake is a doddle to make; it's a no-bake solution for a busy cook.  Several steps are involved but all of them are simple.  

The recipe halves nicely; a kids' version is in Tips below. 

The recipe was inspired by Morrisons' staff canteens, which created easily-assembled recipes for canteen cooks -- but they weren't lucky enough to get anything like this!  

Serves: up to 15

Cost: £9.00'ish (recipe halves nicely) 3/2025 

Ingred: 

13-15 plain or chocolate coated digestive biscuits, bashed with a rolling pin in a heavy plastic bag, or coarsely whizzed in a food processor, until gravelly; the mix should be nice and crunchy but without big chunks of cookie 

90 g unsalted dairy or plant butter, melted

300gm/10.5oz 50% (or 80%) reduced-fat cream cheese, dairy or plant, at room temperature

1 pint/600ml dairy or plant double cream 

100g/3.5 oz regular or dairy-free, 70% cocoa dark baking chocolate (67 uses M&S)

2-3 tablespoons expresso coffee powder mixed with 2 tbsp boiling water

3-4 tbsp whisky or brandy 

Topping:

approx 150 gms dairy or plant whipping cream

1 tbsp icing sugar 

1 tsp vanilla extract (opt)

50 gm cocoa powder, or 70% chocolate, chilled and grated or peeled

Method:

HEALTHY BBQ STARTER: COUNTRY TERRINE, low-fat/cholesterol indulgence

Marvellous more-ish Country Terinne, thrillingly chunky but good for you...

first post 2019; updated 2024

Lower-fat Chunky Country Terrine with challah bun and picallili
'Mmm; Mmm! ' 'Love the pistachios (not seen in photo) and hint of orange' 'The gherkins were inspired' (Tasters) 

67 loves a good country terrine: coarse textured, studded with nuts and chunky with strips of chicken or ham.  They are perfect for nibbling on at a gathering before the main course arrives. 

(A no-pork version with duck and spiced meats is currently underway.)

Normal terrines have been off the 67 menu for some time, due to the presence of fatty pork shoulder and belly, plus lashings of streaky bacon.

But this recipe, adapted from the Hairy Bikers, has judicious substitutions which produce a show-stopping terrine that's surprisingly low in fat and cholesterol. 

Chicken replaced pork shoulder; pork cheeks (very cheap) and pork fillet (not so cheap) were substituted for pork belly; back bacon shorn of fat replaced streaky bacon. Smoked ham hock cooked till meltingly tender (or thick slices of ham)  was incorporated into the terrine to add flavour.  

Terrine Platter
with Devilled Eggs & Aubergine Pate

The terrine is a financial indulgence.  The cost is probably around £20 or more but it will feed many if the terrine is sliced thickly and served in fingers.  A similar shop-bought terrine would cost a great deal more.  

A budget-friendly option is available; as is a version for those not worried about cholesterol.

Given the amount of alcohol involved, terrines & pates are said to last up to a month but 67 wouldn't chance it more than 3-4 days.    

This isn't an easy-peasy recipe; it takes a fair few steps and some time to prepare but a fair is resting time.  Prep should start a day before serving.  The method is - apart from hand mincing some of the meat - straight forward.  The result is worth it!  

If a simpler method and a smoother pate is preferred, don't bother with mincing by hand; use a food processor for the meat base but keep the strips of chicken, ham & gherkins/pickles & pistachios whole.  


Cost: £20'ish (june 23)
Feeds: a crowd

Recipe:
    10 1/2oz/300gm boneless chicken thighs 
    3 1/2 oz pork cheek + 7oz/200 gm pork fillet
     OR
    10 1/2oz/300gm pork fillet
    8oz/225gm chicken liver (pref organic/from a trusted independent butcher)
    100 gms back bacon, fat removed

    zest of 2 oranges
    juice of 1 orange
    6 tbsp brandy or purple grape juice
    1-2 cloves garlic minced (67 used 2)
   3-4 spring onions, whites only, finely minced 
   1 tsp dried thyme
   1 tsp salt
   1 tsp coarse pepper    

   1/4 tsp allspice (opt)
    pinch nutmeg (opt)
    pinch cloves (opt)
    bay leaf (opt)

    2tbsp Worcestershire sauce 
   
   6oz/170gm raw chicken breast, in narrow strips
   whole gherkns/narrow spears of dill pickle OR/AND generous handful of pistachios (rubbed lightly to remove salt) 
    8oz/250gm smoked ham hock, cooked till tender or 1-2 thick slices of ham
  
 Equipment:

1. Loaf tin 11 x 21 cm with a depth of 5 1/2 cm/4 1/2 x8 1/2 inches with a depth of 2 1/2 inches OR equiv
2. Roasting tin just big enough to hold the loaf tin

Method:

TRIPLE DUTY PAELLA: MEAT, FISH & VEGETARIAN lower-fat high fibre

Easy paella which feeds either vegans, carivores and pescatarians...or at the same time!

Vegetable-strewn Paella with an almond accent 

Looking for a knock-out dish that will satisfy vegans, carniovores AND pescatarians?  Without exhausting chef? 

Spanish Paella, a terrifically tasty one-dish meal, solves all the problems that come with a household with conflicting food demands.  And it's lower-fat, too.                

The dish is not complicated.  Cooking for either vegetarians or meat or fish eaters is simplest.  But if feeding more than one food group, simply divide the vegetarian rice base as needed, adding tofu, nuts and/or pulses OR chicken, pork or lamb OR shellfish/white fish as required.  

For example, to feed a group of carnivores and vegetarians, divide the cooked rice base in two; add half the ingredients for classic paella to one half of the cooked rice and to the other half of the rice, add half the ingredients for vegetarian paella.

Depending on the size of the household, one recipe can be enough for carnivores and vegetarians.  If you're serving a crowd, doubling the recipe is recommended.

The recipe is lower in fat than normal. Use brown rice instead of white and it's a high-protein, rich-in-fibre winner in the health stakes!

The key ingredient, saffron, IS expensive (in fact one of the most expensive foods in the world) but nothing else has its delicate smokiness.  A half gram of saffron strands is £3 in major supermarkets like Waitrose and is enough for this recipe and more.  Fortunately a little saffron goes a long way and keeps well.

A less expensive option is turmeric, but only in small quantities to colour the rice without overpowering it.  

To accompany -- Authentic Spanish Sangria. 

Serves: 6-8 
Cost: min £6.50, max £1l'ish depending on ingredients (12/24) 

Ingred:

Base:1.5 cups rice - pref brown, not quick cook - well rinsed (see tips) 

2 peppers of different colours
1 onion diced (or fodmap friendly fennel)
1 clove grated garlic (opt)

3 cups/600 ml litre good stock (granules ok) incl 1 glass white wine or white grape juice  
1 tablespoon saffron

a small mug fresh/frozen peas 
1 large tomato, de-seeded and in medium dice

lemon wedges for garnish

ADDITIONS: option of one, two or three types

Classic Paella (adjust additions to base as necessary; ie if making half chicken & fish paella, halve the amount of rice and halve the amount of classic ingredients listed here; the other half of the rice base is cooked with half the ingredients for either vegetarian or seafood paella ) 

Usually chicken with mixed seafood but cubes of white fish keeps cost down

     1 chicken in 16 pieces (neck and back removed for stock) or 8-12 small chicken thighs or 12-14 wings divided in two 
    12 cm chorizo or merged spicy lamb sausage 
    white fish or prawns and/or mussels  (a generous mugful) opt

Vegetarian/Vegan  (adjust additions to base as necessary; ie if making half vegetarian/vegan, halve the amount of  cooked rice and halve the amount of  veggie ingredients listed here; the other half of the rice base is cooked with half the ingredients for either classic or seafood paella ) 

Tofu & Avocado Paella with a twist 

     1 tin drained, rinsed chickpeas or 1 large mug reconstituted dry chickpeas 
     100 gm M&S artichoke, olive and sun blush antipasti OR 3 oz/85gm artichoke hearts OR
     113-175gm/4-6oz smoked or spiced tofu, organic if budget allows, in bite-size pieces

     1/3 avocado (opt)


Seafood Paella (adjust additions to base as necessary; ie if making half seafood paella and half vegetarian or vegan; divide amount of rice in two and add half   the amount of seafood ingredients listed herein one half; the other half of the rice base is cooked with half the ingredients for classic or seafood paella ) 

2-3 generous mugfuls of fresh or frozen shellfish and/or salmon or white fish

    

Method:

VEGETARIAN PICNIC: LOWER FAT & SALT SPANOKOPITA, healthier indulgence

A lower-fat & salt but fabulously tasty version of an unforgettable Greek favourite...

Cyllinders of low-fat, low-salt crunchy Spanokopita (spinach & feta pie)
'...really moist; loved the mushrooms' '...so tasty; wouldn't believe it was skinny.'  

2/6/16

Visitors to Greece who first experience Spanokopita -- the crisp, crackling spinach, feta and egg pie -- are usually blown away.  Memories linger long.  And despite the fact that food on holiday never tastes as good at home, spanokopita recipes abound in places as defiantly unlike sunny Greece as the UK and eastern North America.   

For the health-conscious, including vegetarians, there are obstacles.  One is the pastry - paper thin filo sheets usually melded together with lashings of melted butter.  Feta, too, which produces the bold, tangy taste, is - whether from sheep's or goat's milk - high in saturated fat and salt. 

67's popular recipe* has all the characteristics and flavour of the original but is surprisingly lower-in-fat and lower-in-salt.  Some people prefer it to the original.  

It includes mushrooms and cottage cheese.  The cottage cheese replaces some of the high-salt feta, and the mushrooms interrupt the one note texture of the filling -- in a good way.  

As with all spanakopitas, there is a bit of work involved but the filling can be made a day ahead of time.   Note that some supermarket filo pastries need defrosting overnight before it can be used. 

The photo shows a spanakopita for a picnic.  2 fat sliceable cylinders were packed into a stiff-sided container with serviettes protecting each layer and sliced on site. 

At home, an 8x11 inch; 20x28cm rectangular version with 3 layers of filo below the filling and 3 above would work well.  Scrunch the overhang onto the edges. 

The recipe also makes several individual trianglular spanakopita if you have the patience for all the slicing and folding involved.  67 has concluded that the pastry-filling ratio is better in a large spanakopita than in smaller ones.

This recipe is not particularly budget friendly (there are more frugal versions on the net) but the taste of fresh spinach really is worth it.  If frugality is your theme, frozen spinach is much cheaper.  

Cost: £7-8, less with frozen spinach
Serves: 6-8 as a main course; 15 or more as a picnic parcel

Ingred:
   113gm/4 oz mushrooms, in 1/2 inch/1 cm dice    
    olive oil (67 used Greek but any Mediterranean will do)
    2 large white or 3 red onions in med dice
    2 med to fat cloves garlic, minced  
    500 gms/8oz spinach (two large bags), washed & drained; remove grotty leaves & stems (make this a family task)  
    2 generous tablespoons chopped parsley
    1 tablespoon chopped fresh dill or 1 tsp dried dill (opt)
    1/8 tsp nutmeg, fresh if you have it
    pepper & salt
    
    150gms/5.3oz feta cheese, crumbled
    100gms/3.5oz cottage cheese
      20 gms grated fresh parmesan (opt)
    2 large eggs, beaten

    1 packet 6 filo pastry sheets for 2 fat cylinders OR 2 packets for 4 cigar shaped cylinders

     1/3 to 1/2 mug olive oil OR 67's fav, groundnut oil, either mixed with melted butter 

     1/4-1/2 mug fresh breadcrumbs
    
Method:

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.  

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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.