SINGLETON CHEAT'S PRAWN SALAD: wallet-friendly, carb-free, low-fat, easy and wallet-friendly

Prawns may seem to be an indulgence out off the reach of ordinary budgets but this recipe makes them go further...

Wallet-friendly prawn & vegetable salad with the help of supermarket friends
'Really lovely and it's great to know there are prawns left for another meal.'

As well as being wallet-friendly, the salad is healthy: high protein, high fibre, carb-free and low fat/cholesterol.  And delicious, too, of course!

It's another of those super-meals put together quickly and easily with the help of supermarket friends.  Both prawns and (optional) artichoke hearts are often included in M&S's excellent 3-for-2 offers.   

If you're having an office day, the ingredients pack inside a mason jar or plastic container with a well-fitting lid.   

Cost: £3'ish, depending on salad ingredients/leftovers at home (2022)

Feeds: 1

Ingreds:

2 mugs salad leaves: romaine, baby gems, iceberg, lamb's lettuce

herbs (opt): parsley, cress

generous handful of artichoke hearts, fronds removed (opt)

2/3 mug cucumber in thumb size pieces

2-3 tomatoes, in bite-size chunks

handful of leftover veg: cauliflower and/or broccoli florets or green beans or mange tout or asparagus OR freshly cooked and cooled veg in thumb-size pieces

one half a 140gm/5 oz container prawns in paprika or sriracha sauce, including sauce

4 tbsp thick 0-fat yoghurt OR a 50-50 mix of yoghurt & mayo

          pepper & salt

       squeeze of lemon juice (opt)

Method:

QUICK & EASY CALAMARI/WHITE FISH SALAD: easy, healthy, portable indulgence

Beautiful low-carb salad packed with nutritious ingredients...a real Dieters' Delight!

Chock full of protein, vitamins & minerals...and so attractive on the table!

'The dressing makes this salad extra special.' Taster

67's Calamari Rice Salad has become a popular choice for the blog's followers, partly because it's no-cook.   

But also this second take on calamari salad is for carb-phobes.  It has leaves as its base, lots of raw and lightly cooked veg, plenty of calamari rings and an exotic (but exquisite) dressing that elevates the salad to another level.

Not a fan of calamari?  Replace with large bite-sized chunks of pre-cooked firm white fish, marinaded for a few hours in Oriental Dressing (below)

Cost: around £7, depending on fish, veggie drawer and/or leftovers

Feeds: 2-3

Ingredients:

140gm/5oz cooked calamari rings (67 used chargrilled) or pre-cooked firm white fish in generous bite-sized chunks

80g/2.8oz salad leaves (67 used a package of Italian Style Salad)

3-4 golf-ball sized tomatoes, or equiv, sliced

2-3 in/6-7cm unpeeled cucumber, halved vertically & thinly sliced into half-moons

small handful lightly cooked cauliflower

small handful lightly cooked green beens

2-3 thinly sliced button or chestnut mushrooms

salt & pepper

Optional additions: thinly sliced radish, cooked peas; garnish of lemon or line wedges 

Dressing below

Method:

VANILLA SHEETCAKE WITH CHERRIES Indulgence

67goingon50 returns full-time on 22 July

Meanwhile check out b lee@BrightSunEnter1 for food tweets 

An American-style sheetcake is a terrific way to showcase fat, ripe cherries in all the shops...

Buffet/picnic dessert/treat in guilt-free('ish) portions
'Absolutely magnificent: moist, gorgeous & the cherries are perfectly ripe!' 

You don't need many cherries - just 200gms/7oz - and they're available at under £2 in most supermarkets.  But if the budget is tight, you can do without or replace with baking cherries blanched in boiling water to soften and remove preservatives.

67goingon50 has become very fond of single-layer sheet cakes which are baked in a large flat rectangular pan, almost always iced and perfect for feeding a crowd.  

Served in rectangular slices, the smaller portions contain less fat and sugar than conventional cake.  So one can enjoy the treat with less guilt.

The Vanilla Sheetcake with Cherries is scrumptiously rich with a fine textured crumb. The fruit is - literally - the 'cherry on top'  

Cost: £5, including cherries

Serves: a crowd

Ingreds:

   280gm/9oz self-raising flour (if using plain flour reduce flour by  1.5 level teaspoons) 

    2 level tsp baking powder

   1/4 tsp salt

   

   250gm/8oz soft unsalted butter

   375gm/12oz sugar

      5 large eggs, slightly cool

      2 tsp vanila extract

Toppings:

   Cherry Glaze

       1 cup icing sugar

       1-2 tablespoons lime or lemon juice

        leftover cherry segments

A dusting of Icing Sugar

Or: whipped cream with fresh cherries

Method:

HEALTHY SUMMER PICNIC

This would be one of my happy picnic or happy meals with the emphasis on Healthy: low fat/cholesterol and carbs, lots of fibre, plenty of fresh vegetables or fruit.  Something for everyone.

Dieters Delight Ambrosial Tomato Gazpacho: Vegan, No cook

Dieters' Delight: Smooth & creamy but dairy free & minimal salt

A large thermos of this wonderful chilled tomato-based gazpacho, maybe with a bit of vodka for adults, is the perfect starter, served in cups in small portions. 

Lower-fat/Salt Spanokopita: Vegetarian, Butter-free cylinders of Greek Spinach, Egg & Feta Pie

Lower-fat & salt but fabulously tasty version of a Greek favourite...

For a picnic, form into 2 fat cylinders.  Either pack into stiff-sided containers and slice on site, or slice beforehand and pack with serviettes protecting each layer. 

Southern Spiced Unfried Chicken: inspired by you-know-who, this succulent crispy chicken is low-fat, low-calorie and delightfully spicy. 

The taste, crunch and juiciness of a high street brand but better
and much much healthier. 'Sensational!' Tasters

 

New Potatoes Vinaigrette:  Mayo-free, easy-peasy, with radish & red onion

This potato salad is flavoured with vinaigrette, not a creamy dressing and is so delightful you'll wonder why it's not offered more often. 

Pineapple slices/wedges served cold or at room temperature; juicy and glorious  on a hot day; prepare the day before

A bag of small multi-coloured tomatoes, celery & cucumber sticks

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

SPICY JAMBALAYA SALADS: Fathers' Day Indulgence, Triple Duty: met, fish or vegetarian; with no dairy o

So not run-of-the-mill: a nippy, zippy gorgeously moist salad of Classic Jambalaya (vegetarian version below)... 

Perfect for Fathers' Day: salad of Classic Jambalaya with rice, seafood and meat, and loads of vegetables  

'I was a bit iffy about cold jambalaya but it was really fantastic.' Taster

Jambalaya, a popular highly seasoned rice dish from the deep south of the United States, is normally a hot dish but...hey, it's summer!  And also, this one from 67goingon50 is designed for a Fathers' Day celebration.  In June.  

It's one of the blog's popular Triple Duty dishes, with a vegan base and a choice of meat, fish or vegetarian/vegan protein.  All three versions can be made from one base.  Or choose one version or two, divide the base accordingly and add preferred protein in the appropriate weight.  

Jambalaya is a true multi-cultural dish, influenced by West African, French, Spanish and Native American cuisine.  

Classic jambalaya includes bell peppers, celery, spices and tomato.  Protein is usually pork/bacon (these days also chicken), smoked sausage and seafood.  But like its Spanish sister, paella, Jambalaya is for all budgets...stick to one protein or avoid them altogether and just add lots of vegetables.  

67's Jambalaya Salad starts the day before it's needed and does take a bit of work.  But it's so worth it! It's perfect for a family gathering; get the best chefs into the kitchen and have a good natter while putting it all together!

Cost: depends on what's in your fridge but say, £10-12 if starting from scratch (Cut costs by using leftovers and taking advantage of M&S 3-for £??? offers on deli pots of artichoke hearts, sunblush tomatoes, olivesf or  prawns, calamari, antipasti - )

Serves: a crowd

Ingredients: 

   1.5 cups raw brown rice

 Jambalaya Sauce  

   1 tb olive oil

   1 large onion, pref sweet

   2 med cloves garlic

   1 large bell pepper

   2 large sticks peeled celery

   3 tb parsley

   3/4 cup fresh corn

   50gm/2oz finely chopped mushrooms 

   large bay leaf

   1 tsp cayenne pepper OR 1.5 tsp chilli flakes (67 tested M&S adobe chilli flakes which added a lovely layer of smoky heat)

   2x400gm28oz tins tomatoes

   90gm/3.7oz smoked* or regular tomato paste (67 tested M&S smoked tomato paste which heightened interest; you may need more paste with other brands)

    Tabasco or other hot sauce (opt) 

   

The following amounts are for the full amount of the base; divide - or not - according to choice

CLASSIC JAMBALAYA SALAD: 

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:

MEXICAN SWEETCORN & AVOCADO SALAD, easy-peasy, low-fat,

Sweetcorn, Red Pepper & Avocado team up for a colourful early autumn salad... 

'...a really gorgeous way to eat sweetcorn off the cob'

Avocados and corn on the cob are plentiful and well-priced right now, and teamed with red pepper and tomato make a delightful & easy autumn salad.   

The rich butteriness of the avocado, the crisp sweetcorn (whether shorn from a cob or drained, from a package), blistered red pepper and seed-free tomatoes provide a delightful punch of texture, flavour and colour.   

A bit of heat in the form of fresh chillis, chilli flakes or hot sauce brings a Latin American vibe.  Finish it off with a light sprinkling of olive oil and balsamic vinegar or Yoghurt-mayo dressing and a few toasted pumpkin seeds.  

Bliss.  

Serves: 6 as a side
Cost: £3 

Ingred:
ideally 2 medium ears of corn, nibs separated from cobs OR 240gm/8.4oz sweetcorn (drained) 
2/3 red pepper, in small dice 
up to 1 tbsp olive oil

1 finely chopped fresh chilli, seeds and membranes removed, Or 1/2-1 tsp chilli flakes or several dashes of Tobasco or hot sauce
1/4 tsp salt or to taste
small clove garlic finely grated

I large, firmish avocado, peeled and diced, liberally sprinkled with lime or lemon  juice, and well seasoned with salt & pepper 

1 large tomato quartered, seeds & membranes removed

Dressing

yoghurt-mayo dressing  
1 tbsp extra-virgin olive oil
1/2-1 tbsp lime or lemon juice
pepper 

garnish: toasted pumpkin seeds (opt)
             crumbled goat cheese (if you're not worried about cholesterol)
             coarsely chopped parsley

Method:

PEAR & CINNAMON MIDI-CAKE: air-fryer, dairy-free option; easy, low sugar, fresh fruit

Pack in a plastic container for a treat at work...

first posted 2019; updated 9/24

Fabulous cake for 2-3, ready in 20 mins: with pears cinnamon & walnuts

Air Fryer Cakes are fabulous for small households or packed lunches.  A 15cm/6inch tin provides just enough for 2-3 people, sharply reducing the intake of butter and sugar and avoiding leftovers.

This quick and easy Pear Cinnamon & Walnut cake is an absolute stunner - rich, fine-crumbed with a fruity crunchy topping.  

It's a matter of minutes to prep and takes only 20 mins to bake in an air fryer or a similar amount of time in an oven.  

The cake cuts costs, electricity and avoids over-indulgence.

That makes it perfect for couples, singletons, students and adult lunch boxes.

What's not to like?

See Tips (below) for baking in an oven & translating ingredients for a standard sized cake 

Cost: £2.25'ish (3/24) more for some vegan margarines 
Feeds: 2-3 depending on level of greed (a person who shall not be named has been known to consume the entire cake in 1 sitting)

Ingreds:

Cake batter
  47gm/1.6oz soft unsalted butter or vegan margarine (if using a kosher margarine like Timor, cut the butter when it is cold & solid, then wait until it is soft before blending with sugar)
  47gm/1.6oz sugar (light soft brown is ideal)
  
  1 med egg
  
  63gm/2.3oz plain flour
  1/3 tsp baking powder
  pinch of salt

  1/3 tsp vanilla

Topping:  

  1 medium ripe but not soft pear, peeled, seeds removed, sliced vertically (see photo below)
  1/3 tsp cognac, other fruit liquor, white wine or pear or white grape juice (opt)
  1/3 tsp cinnamon
  2/3 tbsp sugar

  2 tbsp finely chopped walnuts (opt)

Method:

1. Butter sides of 15cm/6inch air fryer cake tin; cut out a circle of greaseproof paper using the bottom of the tin as a guide; line bottom
2. Prepare pears (as in ingredients); add cognac if using, set aside
3. Prepare topping: mix cinnamon & sugar for topping; set aside
4. Preheat air fryer to 165c/330f
5. Prep cake batter: beat butter & sugar till white (it won't take long); beat in egg
6. Add flour, baking powder & salt all in one go; mix on low until throughly blended; beat in vanilla
7. Dollop the thick batter into tin from the outside in; spread toward the edges with a spatula; leave a slight dip in centre for even rising 
8. Preheat air fryer

   

   Cake before baking
   
   

9. Drain pear slices; dip in cinnamon sugar and arrange in a pretty pattern
10. Scatter over walnuts and any remaining cinnamon sugar
    
11. Bake 18-20 mins or until a tester in the middle comes out clean
12. Cool in tin 5 mins, then with a fish slice or tongs coax onto a cooling rack
13. When completely cool pack portions in air tight plastic containers

Comments:
'Fabulous!  Satisfies a sweet craving without going overboard' Retired writer

Tips:

• if pears are hard, sautée slices in a bit of butter in a frying pan until slightly soft; cool & drain before arranging
• Don't have an air fryer?  Bake in a preheated 180c/350f oven 20-25 mins or until a skewer comes out clean. 
• for a standard oven-baked 7"x 10"/18cm x 26 cm rectangle or 9"/18 cm square/round, triple ingredients and bake 45-50 mins at 180c/350f/gas 4.  The larger cake is not suitable for an air fryer.
• Try replacing cinnamon with cardamom
• This also works with apple slices, sprinkled with chopped walnuts 

more cakes in Recipes 1: Baking

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.    

FABULOUS FRUIT STUFFED HAND-HELD PASTRIES low-sugar Indulgence, Vegetarian

Wallet-friendly ripen-at-home nectarines and a few handfuls of berries make an easy, winning dessert/packed lunch...

Hand pastries with nectarines, blueberries & ginger
(plus cinnamon sticks from leftover pastry)

'The combo of generous fruit, icing & melt-in-the-mouth pastry is wonderful!'  

Hand-held pockets of flaky pastry with a juicy fruit filling -- triangular or in  rectangles -- are a popular kidult lunch-box pleasure.  They also make a great tea-time sweet and, with colourful juices oozing out of shards of pastry, an indulgent  dessert with cream or yoghurt.

Generous fruity filling
in Michel Roux's pastry

The filling has to be generous for these; cut the top layer of pastry dough longer than the bottom and there'll be enough room for a mound of fruit.  And many satisfied, smiling faces.

In early trials, 67 teamed nectarines with blackberries and cinnamon; the finished product was dusted with icing sugar.  In another version, the blackberries were replaced with blueberries, ginger in syrup was added, and the finished product was dribbled with an icing sugar glaze scattered with flaked almonds.  That version got rave reviews.  

Conscious of busy households at this time of year, 67 made a batch using ready-made all-butter puff pastry*.  They were fine and popular with the tasters. 

But the home-made rough-puff pastry (Michel Roux's recipe) -- cheaper and lower in preservatives --  was amazing.  

Cost: min £3, more for ready-made pastry
Feeds: min 4, with a few cinnamon pastry twists as well

Ingred:
   1 pkt all-butter ready-rolled puff pastry OR 1/2 recipe Michel Roux's rough-puff pastry
   3 fat ripe nectarines, peeled, cut into 16 segments then halved horizontally
   1-2 handfuls blackberries or blueberries
   2-3 globules drained ginger in syrup, finely diced
   1 generous tsp juice from ginger in syrup

   a few teaspoons ground almonds

   1 egg, beaten with a teaspoon of water

   icing sugar OR icing sugar glaze (3 tbsp icing sugar & 1 generous teaspoon milk) OR melted white chocolate (opt)
   toasted flaked almonds (opt)

Method:

FUSS-FREE EASY DILL PICKLES, low-sugar/salt, Vegan

There is nothing better than a good dill pickle and home-made reach the next level...

Easy-peasy Home-made Dill Pickles 
'Wow! I love these, I do. Very refreshing.' 'Nicer than I expected. Great cold.' Tasters

67's home made dill pickles* are crisp and crunchy, bathed in an invigorating solution of vinegar, fresh dill, sugar and salt.  

And they are as easy as pie to make.  Basic store cupboard ingredients (though pickling seeds if you have them, are fine).  No jars have to be sterilised, no boiling water baths wrestled with and no storing the pickles for months until they 'ripen'.  Just simple prep, three days in the fridge and they're done.    

They taste fantastic - neither too sweet nor too vinegary.  Family and guests will be very impressed.  

The pickles make an excellent snack, a side for burgers and hot dogs or adding a little assertiveness to dressings and salads.  

The amounts of sugar and salt are low and the solution avoids nasty preservatives.   

Take advantage of low cucumber prices; this recipe won't break the bank.

The pickles will last 1-2 weeks.  

Cost: depending on cucumbers about £3.50

Makes: 1.5 litres

Ingred: 

   
  Brine   

      3.5 cups water

      1.25 cups white vinegar (white wine vinegar for pref. but standard white will do)

      1 tbsp sugar

      3/4 tbsp salt

      1/2 tsp Dijon mustard or 1 tsp mustard seeds

      3/4 tsp dried coriander or 1 tbsp coriander seeds (not fresh)

   1 kilo/2pounds supermarket cucumber, washed 

   2 cloves garlic, finely sliced 

   2 bunches fresh dill

   7-8 black peppercorns

Method:

EXOTIC SOFT FRUIT SALAD, healthier indulgence, low-sugar

 When life's too hot, gimme chilled fruit salad with a bit of sass!

Exotic soft fruit salad: 'Who knew fruit salad could be so exciting?' 

 photo 6/8/16 

Three things set this stunning fruit salad well apart from the run-of-the-mill.  

One, all the fruit is soft - either berries or stoned fruit - and there are none of the usual apples, pears or oranges.  Two, apple juice replaces the usual high- calorie sugar syrup that sweetens many fruit salads.  Three, the addition of finely diced sweet stem ginger and a tiny amount of ginger syrup adds an exotic layer of flavour. 

To take it up an extra level, add a soupcon or two of brandy or another fruit liquor for a boozy kick.  (Abstainers can go for white or red grape juice.)

Extremely easy to put together, the fruit salad should be made on the day of serving but refrigerated several hours to allow the flavours to blend.

The salad suits every budget: be as frugal or extravagant as you please but probably three fresh fruits is the minimum. 

Cost: depends on what's put in it, say min £6 for three fruits £8'ish for many fruits(leftover fruit can go into Black Sugar Fruit Cups or smoothies)
Serves: 6-8

Ingred:  any or all of
   1/2 cup strawberries, quartered
   1/2 cup blueberries
   1/3 cup raspberries, halved
   1/2 cup pitted cherries, halved
   1/3 cup grapes, halved if large
   1-2 kiwi fruit, skinned and sliced
   1/2 cup pineapple segments, fresh or frozen (pref), or drained tinned in juice, not syrup
   1 peach or nectarine, peeled and stoned, coarsely chopped
   a handful of fresh lychee fruits, halved, or 1/2 cup tinned, drained lychees (opt)

Then: 200 ml apple juice, organic if poss 
   1-2 globes stem ginger in small dice (from jars of ginger in syrup, most supermarkets)
   2-3 tbsps ginger syrup from the jar
   1 tsp vanilla extract or the seeds from a vanilla pod

   2-3 tbsp brandy or fruit liqueur or grape juice (opt)

Method:

CITRUS MARINADE, frugal, sugar & preservative free, low-salt

The depth of flavour and degree of tenderness is surprisingly easily achieved...

Common-all-garden pork shoulder steaks transformed into a scintillating treat
with Lime & Ginger marinade  'Wow! So tender & flavourful!' Taster

With 67's simple marinade, even economy supermarket meat turns into a gourmet dish that lights up the taste buds.  The marinade is ultra-healthy -- sugar & preservative free, low-salt - and frugal, containing only four ingredients.

It was used on one of the first dishes 67 served to Lunch Club members back in  2015; it went down a storm.  That first marinade was lemon & garlic; a later lime and ginger blend was also enthusiastically received.  

'White' meat - poultry or pork, maybe not beef or lamb - is probably the best meat for this, and, cooked and cooled, turns into a tree for a lunch al desko or picnic.       

Chicken thighs on the bone, 'flat packed' chicken (the backbone removed & the bird flattened) and thick turkey strips/chunks from drum or thigh meat took on the flavours beautifully. 

Lemon Garlic Marinaded Chicken Thighs  with Corn & Plum Slaw 
'Refreshing and bright.'  'Can't believe how tasty & inexpensive this is.'
  

Pork shoulder slices, which can be an oddly tasteless cut (though cheap at £3 for 4x150gm steaks*!), turned into a top-class lime-y ginger-y delight.  They were even better lightly sprinkled with 67's Savoury Rub instead of pepper and salt.

The meat needs to sit several hours, preferably overnight.  If using boned meat, it's worth the effort to marinade the bone, as well as the meaty, side.  

The original recipe was from Ina Garten but adapted to reduce fat and salt.  Other variations are 67's.                        

Serves 6-8 with sides
Cost: £4.00 

Ingred:

3 tbsp olive oil
1 tbsp fresh or 1 tsp dried rosemary, oregano or parsley (opt)

cracked black pepper and a little salt

2 tsp grated lemon zest
1/3 cup fresh lemon juice (3 lemons approx)
1 tbsp minced or grated garlic (3 cloves)

OR 

replace lemons with limes, and garlic with fresh grated ginger

750gm-1kilo/1.5-2 pounds meat, skin & fat-free

Method:

SPICY 'GLASS' NOODLES WITH MINCE, dieters' delight with vegan/ carnivore options

A light, beautifully spiced summer salad with an exotic twist...

Prep-ahead Dieter's Delight Salad of 'Glass' Noodles with Spicy Mince.
Triple Duty: vegan or carnivore (Taster: 'Awesome flavours!')

This gorgeous spicy, sweet and refreshing salad - a cold version of the wonderful Thai Larb - is a delight.  It's free of high-sugar simple carbs (see simple vs  complex carbs below), is full of crunchy vitamin-loaded veg and is incredibly versatile.  It's also, despite being light, satisfying.  And though the ingredients list is longer than normal, it is wallet-friendly

The picture features firm tofu (making it vegan) but chicken, pork or beef mince can also be used.  The 'glass noodles' are made with green bean starch; they  can be replaced by egg noodles but will raise calorie levels. 

67 has given minimum and maximum amounts for those wary of/adore heat and offers alternatives for kitchens low on some ingredients.

Whatever your choice, the dish has minimal cooking; life will be easier if some steps are prepared the night before.

The salad is still fabulous the day after it's made or even the day after that so it could be worth your while to double the recipe.  It packs and travels well.  

Cost: £5'ish (7/23) depending on chosen ingredients 
Feeds: 2-3 as a main, double that for a side

Ingredients

Green Bean Vermicelli/glass noodles
 (Dieter's Delight)

   110-150gm/3.8-5.2 firm tofu, frozen & defrosted

   1 medium, or 3 small, packets green bean vermicelli (glass noodles) totalling 150gm/5.2oz  (see how to use your noodle/s)
   
   2 dried shiitake mushrooms, (OR 5 good-sized regular mushrooms)
   1/2 red onion, in small dice
   1.5 spring onions, white & green

   1/4-1/2 tsp chilli flakes or small fresh chilli, membranes & seeds removed, chopped finely
   1/4-1/2 tsp siracha sauce or tabasco
   1-2 tbsp soft brown sugar
   1/3 tsp fish sauce OR the zest and juice of a lemon Or 3/4 tsp hoisin sauce
   clove garlic, grated
   1/2 tablespoon grated, peeled fresh ginger
   zest and juice of one lime (this is essential)
   1-2 lemongrass (optional)
   1-3 tablespoons reduced salt soy sauce

   7 mint leaves (opt) 
   2 tbsp cilantro or parsley (opt)
   
   If not using above herbs, garnish with chopped parsley

  Handful: green beans or mange tout (strings removed)
               small cauliflower florets
               finely shredded red bell pepper
               grated raw carrot

Garnish: 
       generous handful roasted peanuts, oil and salt rubbed off, coarsely chopped 
       1 lime in 8 wedges

 Method:

SALMON NICOISE PLATTER, lower salt & fat, high fibre, wallet-friendly

Beguiling on the plate: a lighter, subtler lower-salt version of Tuna Nicoise but no less tasty ...

                                                                                                                                          updated July 2022; first posted 2016

Summer's Delight: Salmon Nicoise Salad, diet friendly

Salmon Nicoise Salad is is lower in salt than Tuna Nicoise.  It has no olives (unless you want them) or anchovies, but delicious marinated bell peppers, sun-blush tomatoes and artichoke hearts add a sassy piquancy.  Creamy low-fat dressing perfectly complements the dense, moist flakes of salmon.

As well as being healthy, the salad can be wallet-friendly.  67 used frozen wild salmon* but when pockets are deep will splurge on conservation-grade farmed salmon from Norway**.

67 made the marinaded bell peppers from scratch - quite easily (See no. 2 in method) - but M&S now includes them in their 3 for £8 deli offers.   Jarred pepper (not tested by 67) will do but will cost more.  The artichoke hearts and sun-blush  tomatoes were purchased on the 3-fer deal at M&S (usually £3+ each) but making your own roasted tomatoes is easy and inexpensive. 

If serving at a picnic, either pack the ingredients separately and assemble on site, or prepare the platter in advance, wrap well in clingfilm and put the dressing in an airtight container.

Cost:  min £6
Feeds: 2-3 but easily multiplies

Ingred:
   2 salmon fillets
   200 gm/8 oz new, or waxy, potato
   1 bell pepper, red or orange OR half of each colour
   2 hard boiled eggs
   8 raw baby tomatoes or 3 large
   100 gm/4 oz green beans
   2 generous tablespoons artichoke hearts
   2 generous tablespoons sun-blush  tomatoes

Method:

1. Make dressing; set aside
2. Grill whole pepper, turning frequently, until blackened. (The 67 grill took nearly half an hour; the 67 air fryer the same time.)  Place in a deep bowl, cover with cling film.  Leave for half an hour.  When cool, remove skin, stem and seeds.  Cut in 1/4 inch/1/2 cm slices.  Pour over 2-3 tbsp of dressing; cover and set aside
3. Steam or poach salmon for 10-15 minutes; allow to cool, loosely cover with foil; break into large flakes; set aside
4. Bring a large pot of water to the boils; add new potatoes, cook 10-15 mins until a sharp knife meets a little resistance in the middle (the potatoes carry on cooking) for al dente; or until cooked through
5. Have a bowl of cold/iced water ready.  Take tops off green beans; drop into boiling water for 3-5 mins; remove; place in iced water
6. Place eggs in a pan of water; bring to a boil; turn off heat, cover; leave 6-8 minutes.  Run under cold water.   Roll on a flat surface, pressing down lightly until shells crack and peel easily. Cut eggs into vertical quarters.
7. If using artichoke hearts, cut off fronds bits; store-bought sun-blush tomatoes are improved by removing the skins; if using olives, rinse in cold water to remove some of the salt. 
8. Arrange everything nicely on a platter with raw tomatoes; either serve naked with dressing alongside or drizzle a little dressing over the platter.   

  Creamy Dill Vinaigrette  
     4 tbsp good olive oil  
     1 tbsp lemon juice 
     good pinch salt and 1/4 tsp pepper, pref. coarsely ground
     2 rounded tsp finely chopped dill or 1/2 tsp dried (opt)
     1/2 tsp sugar, honey or maple syrup (opt)
     2-3 tablespoons strained 0-fat yoghurt
     1 tbsp mayo

OR

Creamy Lemon Vinaigrette Dressing

3 parts good olive oil

1 part lemon juice

1 generous tablespoon wholegrain mustard

1 small clove garlic, grated

good pinch salt; 1/4 tsp pepper

2-3 tablespoons Greek 0-fat yoghurt
1 tbsp mayo (opt)

Pour all ingredients into a jar with a tight fitting lid and shake until thick and blended. Check seasoning.

Marvellous Croutons

You might think croutons are easy but it's the ratio of oil to bread that turns something ordinary into something memorable!

*Iceland or Waitrose

**Whole Foods, Kensington

Comment:

'I love this salad's freshness and the way the individual flavours combine. Today, in - and in between - Lockdown, it's a treat to add wonderful sourdough croutons and amp up the flavour with a few rinsed olives (to remove some of the salt).' (as below)

Olives and memorable croutons
replace artichoke hearts & sun-blush tomatoes

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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.