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.   

VEGETARIAN PICNICS: GLAMOROUS MULTLI-LAYER TORTILLA, Vegetarian, high fibre, wallet-friendly

Fibre-rich colourful veg  raise a classic Spanish Omelette to a glamorous new level..                                              

Glamorous Vegetarian Spanish Omelette with Spinach, Tomatoes & Peppers
'Perfect taste of Spain with unexpected burst of flavour from the sun blush tomatoes.  Looks as good as it tastes!'  Taster

This sturdy, chunky Spanish tortilla, beautifully strewn with colourful vegetables,  is something special.  It's as good at room temperature as it is hot.  And, as well as being an utterly delicious centrepiece for any table or picnic, it's low-fat and salt.

The recipe does involve more effort than 67's Cheat's classic tortilla but the work can be spread over a couple of days.  

If you have the time, making your own sun blush tomatoes and marinated peppers is recommended.  It's much cheaper and they do taste exceptional.  They can be prepared up to two days before needed.

If you can't be bothered, deli or jarred are fine.

The potatoes are cooked from scratch; the difference in taste and texture is noticeable, in a very good way.  If you haven't a mandolin or food processor that slices, there will be a bit of knife work.  But the potatoes are basically left alone to cook. 

67 preferred fresh spinach for texture and flavour but frozen well-drained spinach can also be used.    

There's a fair amount of olive oil in the recipe but it is a vegetarian dish and healthier than anything with animal protein.

Cost: £4.00 min, depending on whether you're buying supermarket peppers & sun blush tomatoes 
Makes: 8-12, a 20cm/8inch tortilla, 5cm/2inches deep (recipe halves nicely)

Ingred:
   12 medium eggs
   
   1 kilo potatoes; any will do but larger ones mean less slicing 
   generous handful sun-blush toms, either make-your-own OR deli OR jarred  
   generous handful marinated peppers, either make-your-own or deli or from jars
   handful fresh spinach, washed and with stems removed

  olive oil, the best you can afford (Spanish for authentic flavour but any will do)
  salt and pepper 

Equipment: large heavy-bottomed frying pan with lid
                 oven-proof round casserole dish or frying pan 21cm/8 inches across 

Method:

FRUGAL FOOD: GLAMOUROUS SPINACH, TOMATO & PEPPERS SPANISH TORTILLA, vegetarian picnic food, good fibre

Raising the classic Spanish Potato Omelette to a glamorous new level with sassy, colourful vegetables 

                                             first posted 2017; updated 6/25

Glamorous Vegetarian Spanish Omelette with Spinach, Tomatoes & Peppers
'Perfect taste of Spain with unexpected burst of flavour from sun blush tomatoes.  Looks as good as it tastes!'  Taster

This recipe adds a bit of pizzaz to the classic Spanish Omelette, with addtional   sun blush tomatoes, marinated peppers and fresh green spinach adding texture and flavour.  

Though properly cooked tortillas (see 67's Cheat's classic tortilla) are never boring, this one is elevated to something special.   

This recipe does involve more effort.  The potatoes are cooked from scratch and the difference in taste and texture is remarkable, in a good way.  If the kitchen doesn't have a mandolin or processor that slices, there will be a bit of knife work.  But once the slicing is complete, the potatoes are basically left alone to cook.  And the result is worth it.  

67 also recommends make-your-own sun blush toms and make-your-own marinated peppers;  they're much cheaper and taste divine.  They can be done and dusted two days before needed but no one will criticise if you prefer to use jarred or deli versions.

There's a fair amount of olive oil in the recipe but it's a vegetarian dish and healthier than anything with animal protein.

Cost: £7.50'ish, depending on choices (recipe halves nicely) June 2025
Serves: 8-12 portions, baked in a 20cm/8inch round pan that's 5cm/2inches deep 

Ingred:
   12 medium eggs
   
   1 kilo potatoes; any will do but larger ones mean less slicing 
   generous handful sun-blush tomatoes, make-your-own OR deli OR from a jar  
   marinated peppers, either make-your-own or deli or from a jar
   handful fresh spinach, washed and with stems removed

  olive oil (the best you can afford; Spanish for authentic flavour)
  salt and pepper 

Equipment: large heavy-bottomed frying pan with lid
                 oven-proof round casserole dish about 21cm/8 inches across or oven-proof frying pan 

Method:

1. Set a large frying pan over med heat
2. Slice the potatoes medium-thin, using a mandolin or sharp knife; peeling isn't necessary if skins are clean and unblemished
3. When pan is ready, cover base with a thin film of olive oil; add half the potatoes; cover and leave 5-10 mins
4. Shake pan occasionally to loosen the bottom potatoes as they cook; stir to bring bottom potatoes to the top; crispy brown bottoms are fine
5. When a sharp knife pierces the centre of the potatoes easily (it could take up to 20 mins), remove from pan and set aside 
6. Repeat steps 3-5 for other half of potatoes
7. Heat oven to 180c, 350f, gas 4.  
8. Whisk eggs
9. Cover base of dish in which you are cooking the omelette with a generous layer of olive oil; pour in enough egg to cover
10. Add 1/3 of potatoes; cover with spinach; pepper & salt generously; add more egg
11. Add another 1/3 of potatoes; cover with sun blush tomatoes & strips of marinated pepper; season again; add more egg to cover
12. Add last of potatoes; season; pour over rest of egg; it should cover the potatoes and allow it & the veg move freely; if not add another couple of beaten eggs; season lightly  
13. Bake 30-40 minutes or until slightly wobbly in the middle, poke a small sharp knife near the centre to check the tortilla is cooked.  It will continue cooking out of the oven.
14. Rest 10 mins; run a sharp knife around the outside of the pan; place a large plate on top and invert.
15. Serve with simple salad of lettuce, cucumber & tomatoes with an oil and vinegar dressing 
16. This can be served hot but is brilliant at room temperature or at a picnic.  Keeps in the fridge for 2 days after cooking.

Comments:
'Perfect taste of Spain with unexpected burst of flavour from the sun blush tomatoes.  Adding in the vegetables also adds to presentation, as Spanish omelette often looks so bland.  This looks as good as it tastes!  It makes you realise vegetarian food can be very tasty.' Political Agent


Tips:

• for canapés, make this in a 20x30cm/8x12in rectangular pan, well greased or lined with greaseproof paper, and serve in squares (with serviettes)
• if the budget is tight, fresh tomatoes and peppers will be fine 
• add feta cheese and/or sliced chorizo for more protein

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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.

EASY-PEASY MASHED POTATO SALAD, Frugal, Low-fat & cholesterol, Prepare Ahead,

Outstanding potato salad that's quick, easy and frugal...

When life's really busy or it's too darned hot this frugal potato salad, ready in minutes, will make life easier and kids will love to help make it. It can sit in the fridge for a day or so deepening its flavours; doubling or tripling the recipe won't be a problem.

To make it a main course salad, add hard boiled egg or cold meats and other salad ingredients such as finely chopped celery, cooked green beans or asparagus (!) and finely sliced radish. 

Cost: £1.25
Feeds: 6 as a side

Ingred:
   1 kilo/2pounds small potatoes, halved
   4-5 trimmed spring onions, white & green bits, thinly sliced 
   at least 1 cup yoghurt-mayonnaise
    pepper & salt

Method:

1. Cook potatoes 10 mins in boiling salted water or until a knife inserted into the centre meets little resistance
2. Drain, run cold water over the potatoes then return to the sieve in the pot with the heat off; cool; peel if preferred
3. Put into a large bowl and, using a potato basher or fork, squash some of the potatoes - it doesn't matter if some of the potatoes stay whole
4. Mix in spring onions
5. Stir in yoghurt-mayo, mixing well 
6. Refrigerate until needed

Comments:
'I love potato salad and this was outstanding - firm and moist with great crunchy bits in it.' Political Agent 
'The salad was incredible!'  Mature housewife

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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.  

15-MINUTE NEW POTATOES SALAD, Wallet-friendly, Veggie & Vegan Option

Potato salad in a flash...

Salad potatoes, chives, celery, seedless tomatoes & eggs form the base for this
 chunky satisfying end-of-summer salad

This is one of those simple dishes that can be thrown together in almost no-time.  The secret is to cut the potatoes into generous bite-size pieces (see Tips).  They'll take only 7 minutes to cook (they'll carry on cooking after being drained) and that's plenty of time to peel and chop celery, slice chives, deal with the tomatoes and eggs (unless you're vegan) and mix the yoghurt-mayo.  These items form the base for the salad.

Whatever protein you add next -- or whether you add any at all -- is completely up to you.  Vegetarians can add defrosted frozen peas, corn and/or olives; pescatarians, smoked mackerel or tuna, and carnivores cooked chicken, ham or crisp bacon.

Cost: min £1.50 + cost of protein if using
Serves: 3-4

Ingred:
   1/2 kilo/16 oz new potatoes, in large bite size pieces
   2 large sticks celery. washed, peeled and in small dice 
   1/3 bunch fresh chives, finely sliced
   2-3 medium tomatoes, deseeded & cut in 1/2 cm/1/4 in dice
   4-6 tbsps yoghurt-mayo
    2/3 tbsp wholegrain mustard (opt)
   1-2 hard-boiled eggs, sliced (opt)

Method:

1. Add potatoes to a pan of salted water; bring to a boil; reduce heat to med-high (the water should still be bubbling); cook 5-7 mins; check the potatoes are nearly done by inserting a toothpick into the middle
2. Turn off heat; drain potatoes under cold water; return to pan to dry off 
3. Mix yoghurt-mayo with mustard if using
4. Add vegetables to the potatoes, stirring carefully; add enough yoghurt-mayo to moisten but not overwhelm
5. Add protein, if using; decant into a serving dish; arrange egg slices on top

Tip:

Approximate size of potato chunks: small new potato, cut in three; medium, 6; large, 8 

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Like this? Hate it? Comments or questions, pls email b67goingon50@yahoo.co.uk and say if they can be included in the blog

    
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, TWO--POTATO CHAMP, Frugal vegetarian option, make-ahead, Easy

A twist on the popular Irish dish, Champ: smooth, creamy & piquant, skinnier & frugal

Two-potato champ, creamy but lower-fat (here with egg & fried ham hock) 
'Great way to perkup a classic! And so simple and easy to prepare.'  Taster

photo 19/08/16

The carb-conscious should save up their weekly carb intake for this one; it's worth it.

Rich, light and smooth, flecked with tender spring onions, this champ - adapted from the Irish - is so much nicer than bubble & squeak.  It is also healthier.  Sweet potatoes are added to slow down carb release and add gorgeous colour.  0-fat yoghurt replaces some of the full-fat milk.  

Prep is made easier by baking the potatoes then peeling & mashing them.  

Served in the photo with eggs and crisply fried shredded ham hock, the 2-potato Champ can also be served as a budget-friendly main course.  It's good with pork or thickly sliced ham or bacon chops.  Or mix in shards of cooked bacon, or leftover meat, bake in a moderate oven and serve with vegetables or salad. Tuna and smoked mackerel would also work well.  

This is a perfect make-ahead dish; it reheats extremely well over boiling water, in microwaves or baked.

Cost:  £2 plus cost of any meat or animal protein
Feeds: 2-3

Ingred:
   1/2 kilo baking potatoes, rinsed & halved vertically (usually 2)
   1/2 kilo sweet potatoes, with blemishes removed, in similar sizes to potatoes
    1-2 oz/25-50 gm butter  
    1 small bunch spring onions, finely chopped    
    150 ml milk
    100 ml 0-ft yoghurt
     1/2-1 tsp salt

Method:

1. Bake potatoes naked in a moderately high oven (400f/200d/180f) for 30-45 mins
2. Meanwhile heat milk to just before boiling point, take off heat and add a third to a half the spring onions; leave 5 mins then whisk in the yoghurt; set aside
3. When potatoes are done, peel, remove any crusty bits; place in large bowl
4. Add salt & butter; whisk with a hand whisk just until smooth or use a potato masher
5. Gently warm milk; gradually add to potatoes until they're smooth, light and creamy without being overly floppy;  stir in more spring onions to taste (67 used about 4/5 of the milk & onions)
6. Decant into serving bowl or, if using the next day, a heatproof bowl or baking dish.
7. |If reheating, allow potatoes to come to room temperature (about half an hour)
8. On the hob: put a deep saucepan of water to boil (the pan should be wide enough to allow the champ to sit firmly above the water), set the bowl on top, covered with a lid or foil, turn heat down to medium high; every ten minutes, bring the potato at the bottom of the dish up to the top until potato is heated through; check seasoning; add more salt & pepper if needed
9. Reheating in the oven: at moderate temperature for 20-30 mins; leaving the champ uncovered will give a crispy finish
10. Serve with extra butter on the table  

Comments:
'The great thing about the Two-potato Champ was its simplicity. I love mash; the new ingredients and easy preparation made a lovely change to one of my favourite meals.'  Middle-aged political agent


Tips:

• For individual champ cakes, reduce the amount of liquid, form into patties and shallow fry in oil until crispy
• To save fuel, use the oven for something else (granola, cake) while baking the potatoes 

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CAESAR SALAD, partly make ahead, portable, Triple duty

Classic Caesar Salad, an old favourite that still pleases, anytime anywhere...

Caesar Salad: Simple, Delicious, Satisfying

The simple salad -- romaine lettuce, croutons and a lovely creamy dressing -  was all the rage a generation ago; in fact, in at least one restaurant it was practically the only salad on offer. Though it's still on the menu at the Covent Garden bistro, Joe Allen (favourite of theatre & film luvvies) Caesar Salad is less fashionable of late.  

It's a shame because Caesar Salad is wallet-friendly, satisfying, fantastically easy to put together and terrifically portable.  

It's also very versatile.  Some are happy with a big bowl of the salad as a meal, others love it with chicken, sausage or salmon. Vegetarians can dress it up with artichoke hearts and oven roasted tomatoes with extra shavings of parmesan -- and forgo the anchovies in the dressing.  If you're not vegetarian, try to include the anchovies - the flavour doesn't dominate and adds a wonderful layer of intesnsity.

As with all simple salads, good ingredients are essential.  The lettuce should be the freshest, crispest possible.  The croutons are lifted by good bakery bread; in fact, the croutons are a vital part of this dish. 

The easy dressing uses multiple ingredients to produce its deliciously complex character.  If you can't be bothered or if you're in frugal mode, a simpler version is offered in Salad Dressings.

All but the lettuce can be prepared ahead and stored in air-tight containers for up to 3 days but the fresher the better. 
  
Cost: £2
Feeds: 3-4

Ingred:
   1 large crisp lettuce, leaves washed & separated (if not organic blanch leaves in 9 parts water to 1 part vinegar 20mins)

Croutons
   3 cups good bread, in generous one inch cubes
   3 tbsp good olive oil
   salt
   1 garlic clove, grated (opt)

Dressing
   6 drained anchovy fillets* (opt but is a pretty vital flavour ingredients)
   1 large or two small garlic cloves, grated
   2 large egg yolks
   2 tablespoons white wine vinegar or lemon juice
   3/4 tsp Dijon mustard
   2 tablespoons olive oil
   1/2 cup dairy or plant yoghurt OR light vegetable oil
   1/2-1 tsp Worcestershire sauce (opt)
   4-5 tbsp finely grated Parmesan, plant or dairy (for the frugal, any other hard waxy cheese (dairy or plant, finely grated)
   pepper and a little salt

Variations:
     Chicken
     Crispy Bacon200 ml cold buttermilk     Flaked Salmon
     Sausage (wild meat preferred)

Vegetarian: artichoke hearts and roasted tomatoes

Method:

Salad:
Dry lettuce leaves in a clean tea towel or salad spinner; refrigerate

Croutons

1. Preheat oven to 350F, 180c
2. Mix olive oil with salt and garlic if using; pour over bread cubes, toss well
3. Spread out in in a single layer on a baking sheet (with low sides); bake 7-10 mins, stirring at least once, or until golden and crisp -- keep an eye out, they burn easily
4. Cool and salt generously
5. Set aside (store in airtight tin for up to 4 days)

Dressing

1. Combine all ingredients except yoghurt;  whizz with stick or bowl blender until ingredients are incorporated
2. Add yoghurt and blitz until thick and creamy
3. Taste for seasoning
4. Refrigerate before use

 To Serve
 (per person)

1. Tear lettuce into large bite sized pieces
2. Add enough dressing to coat but not overwhelm the leaves (2-3 tablespoons should do it)
3. If serving with protein or other additions, add and stir
4. Scatter a handful of croutons on top

*M&S, 100gm,

   Tips:

• For picnics, assemble on site
• Some anchovy fillets have barely any salt; if you can afford them and can use them elsewhere before they go off, the dressing will be even healthier 
• This dressing was part of one of the most popular meat fillings on the Gourmet Sandwich Platter for senior execs in a large City firm -- pre-cooked back bacon slathered with a generous dollop of Caesar dressing, layered between crispy lettuce in white sourdough bread 

                                                  More recipes onNavBar: RecipesII/Salads 

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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.   

SALMON NICOISE SALAD, Easy-peasy, Portable, lower-salt

SEE UPDATED SALMON  NICOISE 2022

GUYS FOOD: SKINNIER DOUBLE BAKED POTATOES, Frugal

Perfect 'guy' food: easy prep, tasty & filling and they won't notice it's full of good fibre... 

updated 2026; 1st posted 2016

Stuffed Potato Skins were designed in the 1970's for the male palate but became popular with the entire family.  There is something about the crispy skin and the bashed potato filling stuffed with goodies that makes them irresistable.  But the originals are not healthy - they are too white, too high on the glucose index and contained too much saturated fat.   .

67's Skinnier version are lower in fat, full of good fibre and so easy and tasty teenagers will make them.  The recipe adds more protein and good veg, making them lower calorie  -- even if they are still an indulgence.

Replacing cream cheese with yoghurt-mayo or using 100% strained fat-free Greek-style adds tang without cholesterol. 

The portion per serving is half a potato (if large) but many will find two halves irresistible.

The first stage of preparation can be made up to two days ahead.

Cost: £2.50 (2016) more for vegan cheese
Feeds: 4-8

Ingred:
   4 baking potatoes (not ginormous ones)
   1-2 tbsp olive oil
   pepper & a little salt
   
   2-4 tbsp dairy or plant butter (opt)
   1/4 cup strained 0-fat yoghurt plus 1/4 cup fat-reduced cream cheese OR 1/2 cup yoghurt-mayo
   Green of 2 spring onions or 3-4 tbsp chives, finely chopped
   1/3-1/2 cup reduced-fat cheese, or vegan cheddar, grated (67 uses M&S reduced fat Davidstow or Cathedral City) 
   4 slices streaky bacon or pastrami baked 15-20 mins in a 180c/350f oven, blotted with paper towels & coarsely chopped (opt )
   4 tbsp corn niblets (opt)
   4 tbsp finely diced green or other coloured peppers 
   2 -4 tbsp dairy or plant milk    

Method:

1. Wash potatoes; cut out any blemishes; dry; roll in olive oil, pepper & salt; prick with a fork in a few places
2. Bake naked (don't wrap in foil!) at 200c/180fan/400f/gas 6 one hour in the centre of an oven (put a baking tray on the oven floor to catch drips)
3. Set aside a little spring onion, bacon & cheese for garnish
4. Cool potatoes 5 mins; wearing clean oven gloves, slice into neat vertical halves, leaving a 1/2 inch/1cm rim around the edges & bottom.  
5. Scoop the flesh into a med bowl; add butter; use a fork to blend into potato 
6. Add your choice of yoghurt-cream cheese or yoghurt-mayo or Greek-style yoghurt plus spring onions, crumbled bacon & cheese; mix well
7. Stir in other preferred ingredients and pile back into the potato shells
8. Either return to the oven (see step 10) OR when completely cool, cling film and refrigerate up to 2 days
9. When ready to serve, preheat oven to 350f/180c; bake on a baking tray on lower shelf 20-40 mins or until heated through                           
10. Garnish with grated cheese, bacon and spring onions. 

Comments:

'Really, really tasty with a fabulous texture.' Political assistant' 

'Those potatoes were amazing!' Carer for elderly priest.

'One half would never be enough.' Retired writer

 

                                                Skinnier dishes on NavBar:Recipes II...

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

GARLIC WEDGES/SWEET POTATO FRIES, an Indulgence, Skinnier, Vegan

Garlic fries were a popular dish at a Foreign Correspondents' Club in London

Garlic and Chive Wedges, Potato & Sweet Potato: Skinnier

These wedges are a lower-fat version of Garlic Fries but if you're indulging or aren't worried about fat/calories/cholesterol, fries -- in moderation -- will be fine.

The trick is to cook the wedges/fries as normal then add a small amount of mixed raw garlic and chives.  The garlic seasoning adds a wonderful kick and is not overpowering. Best not to be parsimonious with salt; it helps balance the flavours. 

The garlic garnish keeps well, wrapped tightly and refrigerated, for up to 3 days.

Cost: not much
Feeds: 2 but easily multiplied.

Ingred:
    1 baking potato
    1 sweet potato
    salt
    olive oil

    a couple of fat cloves of garlic, finely minced
    an equal amount of finely chopped chives or parsley

Method:

1. Preheat oven to 425F/220C/200fan
2. Scrub potatoes; if skins still look disreputable, peel  
3. Cut each into 6 vertical wedges
4. Spread out in one layer on a metal tray; add a generous half tablespoon olive oil and toss to coat; salt
5. Bake 30-40 mins or until crisp and cooked through, turning at least once

   

   Minced Garlic & Chives
6. Meanwhile, mix garlic and herbs in a small container
7. When potatoes are ready, season with pepper and a little more salt; decant into serving bowl
8. Sprinkle over a small amount of garlic mix, say 1/3 to 1/2 teaspoon (or more to taste)

            
                                        More vegetarian dishes on Nav Bar:Recipes 2/Vegetarian:...

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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.   

CARNIVAL POTATO SALAD. Low-fat, Low-cal

Potato Salad: a staple of picnic meals in North America

It's a relatively inexpensive carb.  It can be as simple as potatoes with a few sliced green onions, or potatoes with chopped celery, or potatoes with sliced hard boiled eggs.

Mayonnaise is the binding agent but this recipe used lower-fat, lower-cal yoghurt mayonnaise.  The yoghurt in the dressing needs to be strained for 4 hours or overnight until it takes on the consistency of mayonnaise.

In this recipe 67goingon50 used baby new potatoes, suprisingly inexpensive, for speed.  In the summer, try Sweet Pepperinos, colourful sweet baby peppers, or the lovely thin-skinned red pointy peppers.  But any cooked potatoes and raw peppers will be fine.

Cost: min £2.50
Feeds: 6-8

Ingredients:
   1 kilo baby new potatoes
   100-150 gms raw peppers  
       (67 uses Sweet Pepperinos or thin-skinned red pointy peppers or bell peppers). 
   4-6  hard-boiled eggs 

   2 1/2 cups 0-fat yoghurt-mayonnaise

Method:

1. Line a sieve with a clean wet j-cloth; add 0-fat yoghurt. Leave to strain in the fridge 4 hours or preferably overnight
2. Cut new potatoes into equal sizes.  Drop into a pan of boiling salted water.  Reduce heat to med high.  Cook for 13 minutes or until knife slides through without resistance.  Drain and leave to cool.
3. Wash peppers; remove tops; halve, remove white pith.  Cut into fine dice.
4. Chop eggs coarsely.
5. Mix potatoes, peppers and eggs in a large bowl.
6. Mix 3/4 c/180 ml strained 0-fat yoghurt with 1/4c/60 ml mayonnaise.  Season with salt and pepper.  Add gradually to potato mix until the mixture is well coated.  (You may have some yoghurt-mayo left for use another time.)  
7. Refrigerate until ready to serve.

Tips:

• add a tin of tuna to make a whole meal salad
• for hard-boiled eggs without a sulphurous ring, bring water to boil; add eggs, turn off heat, cover and leave 10 mins.  Drain and run cold water over until cool

More potato salads on NavBar: Recipes II/Salads

Copyright: 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.

POSITIVELY TERRIFIC POTATO, ONION & CARROT MELANGE

A RICHLY FLAVOURED DISH FOR PENNIES

EASY-PEASY


The incredibly delicious, surprising dish knocked the socks off the diners at the Luncheon Club.  They couldn't believe something so tasty could be so cheap.    


Feeds: 6-8
Cost:  £1.50

Ingred:
1 kilo potatoes (washed, not peeled) 
1/2 kilo onions
1/2 kilo carrots

All in slices 1/2 cm thick

Method:
1.  Line a deep ovenproof dish with greaseproof paper.
2. Cover the bottom with slices of onion; scatter over some carrots.  
3. Season with a small amount of salt and some pepper.
4. Cover with slightly overlapping potato slices.
5. Repeat the layers until carrots and onions are used up and there are enough potatoes for the final layer.  The veg should be around 2 cm below the surface of the tin; if not place a tray underneath the dish in the oven to catch drips..
6. If you like a crispy top,  spray the potatoes with olive oll.  Add enough water to come just below the top of the vegetables.  
7.  Cover with foil and bake in a pre-heated oven at 180c/350f/gas 5 for an hour.  Remove foil and return to the oven for 20 min or until a knife stuck into the middle meets no resistance.
8.  Serve with a slotted spoon.  Keep the liquid which will make  wonderful soup.  Leftover veg can be pureed and frozen for soups.  

                                                 For more frugal dishes, go to NavBar/RecipesI:Frugal     

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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.