Southern Spiced Un-fried Chicken: Skinny, Low-fat/Cholesterol/salt; easy, prep ahead

Just like you-know-who's but much better for you...

updated 9/24; original 2015

Classic American comfort food made 'Skinnier' and healthier

THIS IS AN UPDATED VERSION OF THE POPULAR 'SOUTHERN SPICED UN-FRIED CHICKEN' first posted in 2015; now includes a dairy-free option

These succulent crispy pieces of chicken have astounded many -- despite looking very unhealthy,  they're low-fat, low-calorie and, without too much salt, beautifully spiced (inspired by a high street brand!) 

They're perfect at room temperature but also wonderful hot.

In frugal times, they turn economy chicken into something very special.

Best of all, they are easy and part prepped ahead.

Options are given for supermarket chicken which needs tenderising with dairy or plant yoghurt and for upmarket chooks with flesh that is alfready tender and succulent (independent or Kosher butchers)

The energetic 60's+ couple who tested the recipe pronounced the chicken 'sensational' and also loved the Waldorf Salad  served with it.  

The recipe includes alternate spicing for (a) those who haven't had a chance to build up their spice cupboard and (b) for children or those wanting a mellower take. 


Cost: £7.50'ish for standard small-med chicken; more for independent/Kosher; less for chicken portions
Feeds: 6-8 (half recipe works well for small households)

Ingred:

1 whole chicken, backbone removed (kept for stock), in 8 pieces (breasts halved, legs divided into drumstick, thighs + wings); OR a kilo of breasts (halved), thighs, drumsticks and/or wings

Then: (If chicken needs tenderising), 200 ml regular or plant yoghurt OR low-fat dairy or plant milk mixed with a couple of tablespoons of vinegar 

(If chicken is already tender), 3-4 eggs

SPICES (ideally)
  2 tsp celery salt
  1/2-1 tsp salt
  2 tsp pepper
  2 tsp paprika
  1 tsp cayenne pepper
  1/2 tsp thyme
  2 tsp oregano
  2 tsp cumin
  1 tsp coriander 

OR 2-3 tablespoons Cajun seasoning with extra cayenne to taste

OR for children, 2 tsp dried tarragon, 2/3 tsp rosemary, 4 tbsp chopped fresh parsley (best) or 4 tsp dried

125 gm/4.5 oz homemade breadcrumbs (stale bread blitzed in a blender), preferred; cheaper & nicer OR panko (the best you can afford) 

Method:

PORK, ALE & APPLE CASSEROLE (Archive): prep ahead, skinny, opt for no-alcohol or chicken

Have a look at  Welcome to the Blog

with advice, info & photos on the Nav Bar above

Comforting lunch as we hang on for spring...

                                                                                                               1st posted  2/21; updated 3/23

Cooked properly, Pork is not as unhealthy as we think; try this reduced-fat casserole, richly flavoured with pale ale, apples and root veg
'Lovely and rib-sticking; so comforting and satisfying.' Taster

Though signs of spring are encouraging, it's not yet time to whip out lighter recipes with plenty of salad, poultry and fish.

If you're getting bored with chicken and beef though, pork is a great between-seasons meat.  

It is good value right now; 600g/21.1oz shoulder steak is currently £5 at M&S and a leg joint with crackling is £9 per kilo.  But if you're not in the mood, buy, freeze and save for the Easter Holidays.

On the health front, pork is  one of the meats recommended for those low on Vitamin D.

Slow-cooked with with lots of inexpensive root veg, flavoured with cider or pale ale, this rib-sticking recipe will feed 6-8 generously.  And it is such a lovely golden colour -- not brown!!

Pork steak is not as lean as leg or fillet of pork but depending on how it's cooked, fat can be sharply reduced.

The casserole pictured is heavy on potatoes - both white and sweet -  a favourite of the 90+ retired priest for whom it was cooked. Some of the potatoes can be replaced without loss of flavour or texture.

Leftovers can be frozen or turned into a thick soup served over rice, noodles or toast. 

67 recommends using a slow cooker but instructions for oven or stovetop cooking are included.

Cost: £7'ish using pork shoulder steaks (Mar 2023)

Feeds: 6-8 (the recipe halves nicely)

Ingredients:

   500gm casserole pork OR pork steaks, shoulder or leg in large dice

   2-3 tbsp seasoned flour

   1-2 tbsp oil

   1 cup onion, in large dice

   2 garlic cloves, finely grated

   2/3 cup thickly sliced carrots

   2/3 cup celery, peeled & in good sized chunks

   2/3 cup swede or parsnips, in med dice (or 2/3 cup each)

   1.5 cups peeled white potatoes, in good sized chunks   

   2/3 cup peeled sweet potato, in good sized chunks (opt)

   250ml pale ale or apple cider or white wine

   approx 175ml good vegetable stock 

   1 large crisp apple peeled & cored, in fine dice 

   1 cup frozen peas AND/OR

   1 cup frozen mixed veg

   1-2 tbsp Dijon mustard

   salt & pepper

Method:

SOUTHERN (UN-FRIED) CHICKEN, Skinny, low fat & salt, easy, prep ahead

Just like you-know-who's but much better for you 

The taste, crunch and juiciness of a high street brand but better and healthier.

 'Sensational!' Tasters 

                                        

original post 2018; updated 2024

Even if you have an air-fryer, this recipe for Un-fried Chicken in piquant Southern Spices - crispy, crunchy and succulent - comes strongly recommended.  Fat levels are even lower than standard fried chicken cooked in an air fryer.   

The energetic 60's+ couple who were guinea pigs pronounced the chicken 'sensational' and they also loved the Waldorf Salad with it.  

The recipe, inspired by you-know-who on the High Street, includes several familiar spices.  There's also a wheat-free option.

Adults will love it but children, possibly not. The recipe, therefore, includes alternate spicing for (a) those who haven't had a chance to build up their spice cupboard and (b) for children or those wanting a mellower take.  

The meat is marinated overnight or 6-8 hours.

Cost: max £7-8'ish, less for cheaper portions like legs or drumsticks
Feeds: 6-8

Ingred:

1 whole chicken, backbone removed (and kept for stock), in 8 pieces (breasts halved, legs divided into drumstick and thighs) OR about a kilo of packaged breasts (halved), thighs & drumsticks.  Wings are possible but it's a lot of effort for small bits of meat.  

200 ml low-fat yoghurt (straining is not required) 

SPICES
  2 tsp celery salt
  1/2-1 tsp salt
  2 tsp pepper
  2 tsp paprika
  1 tsp cayenne pepper
  1/2 tsp thyme
  2 tsp oregano
  2 tsp cumin
  1 tsp coriander 

          OR 2-3 tablespoons Cajun seasoning

          OR for children, 2 tsp dried tarragon, 2/3 tsp rosemary, 4 tbsp chopped fresh parsley (best) or 4 tsp dried parsley

125 gm homemade breadcrumbs (stale bread whizzed in the blender) or Japanese panko or breadcrumbs (the best you can afford)

Wheat-free option: spelt breadcrumbs or 3-1 mix of polenta & ground almonds

Method:

SUMMER PARTY SNACKS: VIETNAMESE CHICKEN RICE PAPER WRAPS

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

Chicken Vietnamese Roll

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

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

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

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

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

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

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

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

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


Method:

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

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

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

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

If making in advance:

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

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

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

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

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

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

More Chicken on NavBar: RecipesI 

Please leave a Comment in the Box below

       .

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

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

Skinnier Simple Speedy BBreakfast Biscuits...

1st posted 2018; updated 4/24

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

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

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

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

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

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

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

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

       30g/1 generous oz dairy or plant yoghurt 

Method:

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

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

Tips:

Sandwich baps from Breakfast biscuit dough:

utterly wonderful 

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

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

Please make a comment

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

HOW TO...MAKE VIETNAMESE RICE PAPER WRAPS, a la 67goingon50, wheat-free,

Who wouldn't want one of these gorgeously healthy-looking, bright vibrant Vietnamese Rice Paper rolls?

first posted 2017; updated June 2025

Vietnamese Rice Paper Rolls: vegetarian, fish and meat
'Incredible' 'Very filling' 'good layers in chicken roll' Tasters

They're like spring rolls, only fresh, not fried.  And, with the right mix of veg, protein and sauce, they can be fantastic.  It's a lovely way to greet what seems to be the start of summer!  

While not exactly a doddle to prepare - there is chopping involved -  once the ingredients are ready, it's a simple matter of filling and rolling. The sauces can be made the night before. The rolls are perfect for a communal food prep session with visiting friends.  

Tofu Rolls

This How to...focuses on Vegetarian Vietnamese Rolls.  Elsewhere in this week's blog are Fish Vietnamese Rolls with a punchy, fiery sauce and Chicken Vietnamese Rolls, each distinctive in their own way. 

The method was adapted from Delicious Magazine and Taste.

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

Cost: depends on protein are a great way to use up leftovers; think in terms of £6.50'ish, less if you already have lots of stuff in the fridge
Serves: 6

Ingred:

   1 100gm packet glass/beanstarch vermicelli (See How to Use Your Noodle/s), soaked in boiling water 5 mins,  plunged into icy water and sprinkled with toasted sesame oil
   1 recipe Vegan Thai Peanut Dipping Sauce  
   190gm firm organic tofu, sliced in thick fingers, marinaded at least 15 mins in Peanut Sauce (above)

STIR-FRY CAULIFLOWER VEG WITH PORK/CHICKEN, Low carb & fat, Vegan option, Fast, some prep-ahead

BRITISH CAULIFLOWER A LA CHINOISE

Cauliflower & Pork Stir Fry, wallet-friendly with delicate Oriental flavours 

This low-carb, low-fat quick and easy one-pan dish is a real winner at the end of a busy day. 

It's packed with veg and energy-restoring protein.   As well as cauliflower the dish offers mange tout, bell pepper and tomatoes.  The high veg content fills up the belly, leaving little room for foods that are bad for you. 

Lean fillet of pork provides protein without fat but in wallet-friendly quantities. If you're feeling very hungry, add more.  If pork's a problem, chicken is a good substitute. 

Cost: about £1.50
Feeds: one hungry person or two people as part of a three course meal

Ingred:
     3 1/2-5oz/100-150g pork or chicken fillet thinly sliced on the grain  
     Vegan option: firm tofu thinly sliced

 Marinade    
     1 tbsp dry sherry or white grape juice or wine
     1/2 - 1 tbsp lower-salt soy sauce (try Amoy or Pearl River Bridge)
     1/2  tsp grated garlic
     1 tsp grated, peeled ginger
     1/4 tsp 5-spice powder (opt)
     
     1 1/2 cups cauliflower, broken into small florets
     1/4 cup water
     1/4 bell pepper in thin strips
     1/2 cup mange tout, de-stringed*
     peanut (groundnut) or light veg oil

     pepper & salt

     1/3 cup cold water mixed with 1-2 tsp corn or rice flour (the more you use, the thicker the sauce)
     1/3-1/2 tbsp oyster sauce
  
     generous handful baby tomatoes, halved (opt)

Method:

1. Mix marinade ingredients in flat bowl; add slices of meat; stir; leave 10-20 mins - the longer the better
2. In a small bowl mix 1/3 cup cold water with corn/rice flour, stirring well to make a slurry; mix in oyster sauce; set aside
3. Heat a large frying pan over med-high heat, add water & cauliflower, cover; steam cook 2-3 mins shaking occasionally; a knife tip inserted in the centre should meet resistance; pour veg & liquid into a large bowl; set aside
4. Spray frying pan with peanut (groundnut) or lght veg oil; turn heat to high,  toss in pepper slices; stir-fry 2 mins; add mange tout, stir fry another 2 mins; decant into the cauliflower bowl
5. Reduce heat a little & add a little more oil; add meat slices in one layer; leave a minute or so until brown & crusty underneath; turn meat slices over; leave another min or until all the pink is gone then decant onto a plate & keep warm
6. Lower heat to med-high; add just enough water to scrape up brown bits on the pan; add braised veg & slurry (see no 2) and any juices from the pork
7. Cover and cook 1-2 mins or until veg are done to your liking.  
8. Add meat and tomatoes (the tomatoes are barely cooked); Stir 1 min
9. For a low carb meal, serve as is or with a few tablespoons brown rice

Tips:

• the veg can be prepped the night before and stored separately in plastic bags; the marinade can also be made the night before
• to de-string mange tout, use a sharp knife to cut below the curled end and peel back along the top edge; repeat on the bottom 
• as little as 2-2 1/2 oz/50-75gm meat meets protein requirements for one person

For more Stir-frys go to Recipes on the Nav Bar 

                        

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.     

SLIMMERS' DELIGHT TUNA FRIED RICE, Low-fat, low-carb, frugal, Easy-peasy

Virtuous, tasty and frugal...

Colourful, low-carb & tasty: Slimmers' Tuna Fried Rice 

8/1/17

Loading up meals with vegetables, reducing carbs & watching protein portions is the perfect way of satisfying a slimmer's appetite without sacrificing virtue.  

Lots of mixed vegetables not only taste good, they also fill one up nicely.  That leaves less room for calorific carbs and limits the appetite for excessive protein.  

This recipe is a skinnier version of 67's classic Tuna Fried Rice. Depending on what's in your vegetable drawer and cupboard, it is equally frugal.




Prepare everything ahead of time and cooking time will be quick. 






Cost: max £2
Feeds: 2-4

Ingred:
   1-2 builder's mugs cold cooked rice, pref brown 
   1/2-1 tin 160 gm tuna, pref line-caught, drained & forked into coarse shards
   groundnut oil
   1 med clove garlic, minced or grated
   1 inch fresh peeled ginger, grated
   a generous handful: red pepper in med dice
                                 thickly sliced mushrooms
                                 celery in med dice 
  Chinese flash fried tomatoes (opt)


   any or all of: handful small cauliflower florets
                                  tenderstem broccoli
                                  fine green beans
                                  cucumber sticks, deseeded
                                  frozen peas
                                  corn niblets

Method:

1. If using Chinese flash fried tomatoes; keep warm or cook it a day ahead
2. Put about half an inch of water in a large frying pan; place over high heat; when boiling, drop in cauliflower or broccoli; cover and cook 1-2 mins; decant veg & liquid into a bowl
3. Spray pan generously with ground nut oil; stir-fry mushrooms, peppers, celery, green beans, cucumber 1 min
4. Reduce heat to med high
5. Add rice, tuna, garlic & ginger; stir everything together; add cauliflower/broccoli; cover with a lid and leave 2 mins
6. Take lid off rice; add peas and corn; stir  then allow to sit a min or so to let the bottom crisp up 
7. If using tomatoes, heat till warm & drop a few spoonsful on top; just before serving, stir them into the rice 
8. Serve with reduced salt soy sauce (Amoy or Pearl River Bridge)

Tip:
Non slimmers can top portions with a fried egg with runny yolk and add lots more rice

                                                    More tuna on NavBar: Recipes I /Fish...

Please leave a comment in the box below.

       .

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

SLIMMER'S MUSHROOM & SPINACH SOUP, Low fat, low carb, Double Duty for vegans & carnivores, make ahead

Nothing calorific in this soup but it's tasty, satisfying and good for you...

Slimmer's Mushroom & Spinach Soup
with optional garnish of yoghurt & raw bell pepper 

8/1/1

Spinach is a wonder food.  A hundred grams of raw leaves contains only 23 calories but provides one quarter of our daily iron.  It also provides several vital antioxidants, including Vitamin A which help maintain eyesight and slow down aging.    

Gorgeous served raw in salads or added to cooked pulses, spinach is also lovely cooked. 

Here, it's teamed with (low-cal) mushrooms and pureed into a shimmering green soup. It can be served to vegans or carnivores, depending on garnishes. 

Cost: £3'ish (10/24)
Feeds: 4-6

Ingred:
    olive oil

    1 good-sized yellow onion, diced or coarsely processed  
    300gm/10 1/2 oz mushrooms, thickly sliced
    1 tsp fresh or 1/3 tsp dried thyme
    1-2 tbsp lemon juice

    1 lge clove garlic, minced or grated

    120gm/4 oz fresh spinach, washed and drained
    1 pint water or vegetarian stock
    pepper & salt
    
Method:

1. Place a good sized pot over high heat; when ready, spray generously with olive oil 
2. Add onions; lower heat to med-high, sautee until translucent but not brown, 5 mins 
3. Add mushrooms, stir till no more liquid is being released; add thyme & lemon juice
4. Add spinach & garlic; stir till wilted
5. Partially cover with lid, turn heat to low, leave 15 mins
6. Add 1 pint water or vegetarian stock; bring to boil; let bubble gently a few mins on mod heat 
7. Turn heat to low; simmer 15 mins
8. Test for seasoning; add salt & pepper to taste; maybe more vegetable granules
9. Serve as is, or with a garnish of finely sliced red peppers and yoghurt (animal or vegetarian).  Or add shredded cooked meat (turkey, ham?) or cheese.
10. Or poach an egg in the soup OR add very thinly sliced chicken liver in the last 5 minutes of cooking; it added a delicious bosky counterpoint.  Refrigerate up to 2 days

       .

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

NO-BUTTER SENSATIONAL STRUDEL BITES, Vegan, Fish & Meat options, part make ahead,

A teensy bit fiddly but fabulously flaky & flavourful

Butter-free crispy festive strudel
The ones pictured are vegan; fish strudel are below.  Meat can also be used.  
'We'd both eat these.  Bigly.'  Colleague Tasters

24/11/16

Finding vegan canapes that everyone else will enjoy is not easy but these crispy little vegan bites are wonderful for any palate.  

Being vegan, they're completely free of butter; groundnut (peanut) or other veggie oil gives great crunch without oiliness.

If you're not vegan/vegetarian, butter can replace veggie oil but keep it healthy by brushing only every second sheet.

Strudel bites are very versatile.  The filling can be vegan, fishy or meaty.  And made ahead -- though construction is recommended on serving day.  Fish or meat fillings can start from raw or cooked.  Make one long strudel and slice before baking.  Or make baby cigar shapes.  Sprinkle with sesame seeds or leave plain. 

Once the filling prep's been done, the strudels themselves are quick and easy to put together. 

Recipes for both vegan and fish fillings are given here.  67's meat-eating, anti-vegan taster liked both.  

These are best served hot, with serviettes or small plates. 

Cost: £3-4
Makes: about 24

Ingred
    Phyllo pastry 2 packets

   1 cup spring onions, dried leaves removed, white and green finely chopped 
   2 cloves garlic, finely grated
   1 tbsp groundnut or other veg oil 

   1/4 c breadcrumbs

THEN: 
   
Vegan:
   8oz/225gm firm tofu, in fat matchsticks marinaded 20 mins in 1 tbsp sherry, 2 tbsp reduced-salt soy sauce, 1 tsp finely minced garlic, 1 generous tsp grated raw ginger or 1/3 tsp powdered 
   1/8 bell pepper, in fine slivers
    3-4 tbsp drained tinned water chestnut, without blemishes, med-small dice 
    3-4 tbsp coarsely chopped drained tinned bamboo shoots 
   zest half a lemon 
   1/2-1 red chilli, deseeded & de-membraned; finely diced (opt)
   3-4 tbsp salted peanuts, coarsely chopped
   1 tsp chopped parsley

Fish: 
   8oz/226gm under-cooked white fish, coarsely chopped
   1 1/2 tsp curry powder
   1 tsp chopped parsley or chives    
   zest and juice of 1/2 lime
   
Method:

1. Generously spray a heavy frying pan with groundnut oil; over medium-low heat, saute green onions until translucent; maybe 5 min;
2. Just before the 5 min mark, add garlic; stir well and when cooking is complete, take off the heat
3. Cool onion mix and divide in two

Vegan: mix ingred. except peanuts with half the spring onion mix (this can be refrigerated overnight)  

Fish: mix ingred with half the spring onions (this can be refrigerated overnight) 

On the day of serving:

1. Cover phyllo sheets with clean damp j-cloth
2. Take a sheet of phyllo and lightly spray with groundnut oil; layer 4 more sheets on top (It doesn't need to be perfect)  spraying every 2nd sheet 
3. With a light hand, sprinkle top layer with breadcrumbs

Vegan 

1. Add peanuts to filling; place on the long edge of the phyllo using fingers to press tightly together in a sausage; roll up tightly and neatly. (Try not to overload or they will become very crumbly and drop down ladies' bosoms and men's ties!) You should get one and a half strudels.
2. Place on baking tray. Brush top generously with oil; sprinkle with sesame seeds. 
3. Without cutting through to the bottom, pre-slice each strudel into diagonal 1 inch/2cm pieces (Slicing will be completed before serving).  Refrigerate.
4. When ready to serve, preheat oven to 400f/200c/180fan/mk6
5. Bake 12 mins or top is browned
6. Serve with Vegan Thai Peanut Dipping Sauce

Fish: as in Vegan but do not add sesame seeds and serve with a yoghurt, curry and mango dip.

Curried Fish Strudel 

COMMENTS: middle aged politico & 20+ fund raiser:

Vegan Bites: 

'Doesn't taste of tofu; it's very nice.  Good textures, soft & crunchy.  The peanut sauce is adoreable; I'd eat it by the teaspoon'. 'The heat could be bumped up to give it more oomph.'

Fish Bites:

'The curry is nice and not overfishy.'  'Its a really light mouthful.'

Tips:

• tinned bamboo shoots and water chestnuts keep well stored separately in the fridge for a day; use in stir fried vegetables
• try a cooked chicken filling with green onions as above, finely diced celery & thinkly sliced bell pepper, moistened with hoisin or oyster sauce; top with finely chopped peanuts before rolling
• if you liked these, you will also like Skinnier spanokopita Parcels

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