MAIN COURSE 'BURGER SOUP: good value, lower-fat/cholesterol, slow cooker, easily digested

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Pleasing, satisfying North American Classic, cousin of the Beef Stew...

updated nov 2025

A hearty bowlful of beefy deliciousness 

This is one for the family favourites' list; even at the regular price of £4.25 for     500gm 20% fat beef mince at Waitrose & M&S.   

Don't be afraid of  20% fat beef; 67 uses it all the time and the fat that is released is usually good quality.  The flavour of the beef is usually excellent and in 67's mind, it's - if no longer a bargain - is reasonable value.

67's method of cooking the mince removes as much fat as possible (making it more suitable for cholesterol-phobes) and boosts meaty flavours.

Like many American supper dishes, 'Burger' Soup is hearty, easy to make, and reheats well.  There is an element of 'kidult' food here - it's a soupy version of the hamburger - but everyone who's eaten it (including the Blogger) loves it. 

As for the chief cook and bottle washer, the soup is a godsend one-pan wonder: you only need some warm bread/buns to go with,  a bit of salad and a thrown-together dessert for a great, satisfying meal.  

To continue the American theme, 67 defrosted some recently baked banana cupcakes and topped them with peanut butter frosting. But quick, easy and more-ish brownies would also work.  

If beef is not in your food plan, turkey or chicken mince is an even lower-fat/cholesterol alternative. 

Use fresh carrot & potato if you can, or a mix of potato, sweet potato, parsnips and swede.  The other vegetables can be changed or frozen without affecting its deliciousness; if you can find a bag of frozen diced veg, go for it and adjust quantities accordingly.

The slow-cooker method is recommended for best flavour but a stove-top version is included.  

The soup freezes well

Cost:  £6.00'ish (10/25), depending on your vegetable cupboard)

Feeds:  6'ish

Ingreds: 

500gm/17.5oz ground beef

olive oil 

 

1 onion or half a fennel, (tough outer leaves removed, inner leaves soaked in a mixture of 9:1 water & white vinegar 20 mins; in small dice

2 sticks celery, in chunks (bite-size for slow cookers; smaller for quick version)

2 carrots, in chunks (bite-size for slow cookers; smaller for quick version)

bell pepper, topped, tailed, de-seeded and de-membraned, in bite-size chunks

2 cloves garlic, grated (opt)

2-3 med potatoes, in bite-size chunks, or a combo of potatoes, parsnips, swede or other root veg (2'ish cups)

1 can tomatoes 

1.5c beef broth (granules or cubes will be fine)

1.5 tsp tomato paste

2 tsp Worcestershire sauce

1/4 tsp salt 

1/4tsp pepper

1/2 tsp oregano

1/8tsp cayenne    

          

       

After soup base is cooked:       

       1 can (any old) tomato soup  (65p at M&S)

       1 cup frozen peas or frozen diced mixed veg (if you can find them)

       Garnish: 1tbsp fresh or 1 tsp dried parsley flakes 

Method:

BEEF, MUSHROOM & 'CREAM' CASSEROLE, Frugal, plant opt

Popular 1950's 'special occasion' dish gets a budget-friendly plant-conscious make-over...

Low-carb Casserole of Beef, Mushroom & 'Cream'
with cauliflower & broccoli 

This could be called a 'poor man's beef stroganoff' - in a good way - and with beef prices relatively low, it seems daft not to take advantage.  

A large proportion of the population do still love meat, eat it and enjoy it.   67goingon50 is a big supporter of higher welfare meats.    

The original Stroganoff was popular in upmarket restaurants in the 1950's.  It consisted of flash-fried sirloin strips, mushrooms and cream.  

67's version is similar but more budget-friendly and also plant-conscious.  It uses cheaper braising or stewing steak and replaces dairy cream with plant-cream (like soya) OR low-fat plant or dairy creme fraiche OR thick strained plant or dairy yoghurt.  

Though it's as tasty and appealing as the original, you might not want to serve it on Christmas day.  But it will certainly be a great people-pleaser before or after the Big Feast.

It's a doddle to cook -- made in two stages and slow-cooks to melting tenderness.  Freezing is not recommended (with all that dairy) but it will be fine in the fridge up to 3 days. 


Cost: £6.50'ish 
Feeds: 4-6, with sides

Ingreds:
   500gm/17.5oz braising or casserole steak, trimmed of fat & gristle, cut into strips
   2 tsp veg oil
   1 large onion, sliced
   1 large garlic clove, finely grated
   2 tsp liquid stock, home-made/granules/cubes
   2tsp wholegrain mustard (Dijon will also do)
   
   30 gm olive oil
   130gm/generous 4.5oz mushrooms, chestnut for preference, thickly sliced or halved if small
   juice & zest of 2/3 lemon
   pinch thyme

   1 heaping tbsp corn or rice flour
   1 generous tbsp cold water

   1-2 tbsp brandy or whiskey or white grape juice (opt)

   125gm/4.4 0-fat dairy or plant-cream (like soya) OR low-fat plant or dairy creme fraiche OR thick strained plant or dairy yoghurt. (for home- strained regular yoghurt - see dressings)

   half a packet fresh parsley leaves, coarsely chopped - finely chopped stems can be included if tender 

Method:

ST PATRICK'S DAY BEEF BRISKET: easy, wallet-friendly, slow-cooked, low-fat, no butter, easy

Beef so tender it can be cut with a fork -  and won't break the bank...

updated 3/25; first posted 2019

Beef Brisket with Tomato & Vegetable Sauce
'the beef was wonderful; it melts in the mouth.' Tasters

This 67 recipe for a delicious less expensive beef joint is easy-peasy and healthy.  

Beef brisket is cut from just below the shoulder; it's muscular and firm and needs long slow cooking.  

Corned beef is pre-brined brisket but 67 wanted plenty of flavour without added salt.  The recipe was developed for a slow cooker and it produced beef so tender it could be cut with a spoon.  Unlike many cooked briskets, the meat can be sliced and doesn't fall apart.  It is so flavourful, expect requests for second helpings.   

The simple, delicious sauce is packed with vegetables, adding ultra-healthy vitamins and minerals.  

Slow Cook the brisket 7-8 hours overnight (when electricity is cheapest) then refrigerate it so that any fat can solidify and be lifted or scraped off.  Reheat before serving.  

Cost: can be as low as £13 for 1.7k but usually starts £10'ish per kilo PLUS £2.50 for other ingredients (Note: Waitrose is doing a special on beef brisket this week - 19 March, for Mother's Day)
Feeds: 4 generously

Ingred:
    1 kilo slab of plain/un-brined brisket, trimmed of fat & gristle (it may come trussed up like a roast; remove the string and unroll it)
    1-2 leeks, coarsely chopped and thoroughly submerged in 9:1 solution of water and vinegar 2-3 times
    1 onion, coarsely chopped (or fennel broken into separate leaves, bottom inch removed, washed thoroughly under running water, rubbing with a brush or cloth if necessary)
    2 large sticks peeled well washed celery, in 2inch/4cm chunks
    2 med carrots, top & tailed, peeled in 2inch/4cm chunks
    1 tin chopped tomatoes 
    8 oz/225 ml tomato juice
    2 tbsp tomato puree
    3-4 tbsp brandy or red wine/grape juice
    1 tsp thyme
    1 tsp oregano
    pepper & salt
    stock or water

Method:

CHUNKY BEEF & VEG SOUP, slow cooker, low fat, salt, preservative

Much better for you than tinned...

 'Big' Beef Soup: not quite a stew but equally filling, nourishing & easily digested

'...a grand, hearty warm meal' Taster

Tinned 'Big' soups are a godsend when overwhelmed with work or unable to cook due to illness.  But the truth is, many commercial tinned soups* are disappointing: thick & gloopy -- definitely not in a good way -- and strong, unpleasant metallic flavours. 

Home-made Big Soups are the perfect solution.  They hit the right balance: light but satisfying and full of flavour.  And all the bits in it -- root veg and beef -- are tender and easily digested. 

Prepped ahead and slow-cooked, homemade chunky soups may take a little more effort than opening a tin initially but they are incredibly tasty.  And  leftovers can be frozen.  

They are also better for you - lower in fat/salt/preservatives - and are pretty wallet friendly.   

Kids will love them, as will the ill or infirm or anyone looking for a nutritious, filling, easily digestible meal.  


Cost: £3.00
Serves: 6-8

Ingred:
   7oz/200g shin of beef, without bones, in one inch cubes
   seasoned flour

   olive oil
   med onion, diced or coarsely processed
   1 1/2 sticks celery in med dice
   1 large carrot in one inch cubes
   1/2 coffee mug swede, peeled and cut in one inch cubes
   1/2 coffee mug sweet potato. peeled & in one inch cubes
   6oz+/180gm baby new potatoes or washed potatoes in one-inch cubes

   enough stock water to cover beef & veg by one inch
   slug of brandy (opt)

   small handful parsley, finely chopped
   Worcestershire sauce, 2 tbsp

   reduced salt soy sauce (opt)

   2 tbsp rice or other flour with 1/2 ounce butter

Method:

IRISH STEW (ARCHIVE), Low-fat, budget-friendly, healthier

A classic family dish, with good reason...it's stonkingly delicious!

Low-cost lamb & lots of root veg equals an intensely savoury meal

'A great hearty winter meal, cooked to perfection.' Taster

11/11/15

This gorgeous intensely flavoured budget-friendly dish is quintessentially Irish.  

Neck of lamb, some bones and a few hours provides a wonderfully tasty, warming stew thick with meat, veg and exquisite broth.

Classic Irish stew requires time and good stock, preferably made from lamb bones. It takes at least 24 hours for best results.  And that would seem a lot of bother were it not for the cook's best friend, a slow cooker.  

Slow cookers make life easier and the stew richer, tastier and more satisfying. And more than worth the effort.  

The slow cooker can even simplify the cooking method though 67the 2-step method, for 67, wins hands down.

Traditional Irish stew is heavy on the potatoes; 67 replaced some of them with swede and celeriac but parsnips are good, too.

Three cooking methods are offered: if time and funds permit, option 2 is recommended. 

Cost: £4-6
Feeds: 6

'BIG' CHICKEN SOUP 'FLU CURE, Frugal

Feeling under the weather?  A chunky chicken soup boosts the immune system 

Home-made Chunky Chicken Soup served on a tray 

'An intensely flavoured easily digested life-saver when ill' Blogger 

photo 3/16/17

Chunky Chicken Soup is ambrosial; deeply flavoured, beautiful in texture, tender and easily digested.

In every cupboard or freezer, there should always be 'Big' Soups for emergencies when unable/unwilling to cook due to illness or the general malaises of life.

A trial of tinned was disappointing; thick and gloopy - definitely not in a good way - and characterised by a strong, deeply unpleasant metallic flavour. 

It was enough to send 67 down the home-made, freezable route and to keep several portions in the 67 freezer.  (See also Big Beef Soup). 

For emergencies, there are also a few Baxter's soups in the cupboard.  They're not as chunky as tinned 'Big' soups but more tasty and satisfying.  And probably better for you.  

67's Big Chicken Soup is great for the ill or infirm, or kids or anyone looking for a nutritious tasty easily digested meal.

Oh, and it's wallet-friendly and low-fat/salt/preservative.  

Cost: £2.00
Serves: 4-6

Ingred:
   7oz/200g chicken, in one inch/2cm cubes
   seasoned flour (any will do)

   olive oil
   med onion, diced or coarsely processed
   1 1/2 sticks celery in med dice
   1 large carrot in one inch cubes
   6oz+/180gm baby new potatoes or washed potatoes in one-inch cubes
   1 cup swede in one inch cubes (opt)
   1 cup parsnips in one inch cubes (opt)

   enough stock or water to cover meat & veg by one inch
   slug of dry sherry (opt)

   1 generous mug thickly sliced mushrooms
   2/3 mug frozen peas (opt)

   2 tbsp flour with 1/2 ounce butter

Method:

1. Toss chicken in a plastic bag with seasoned flour and shake until pieces are covered
2. Sauté veg in tablespoon of olive oil over med low heat in a partly covered large saucepan, 20 mins, stirring occasionally; do not allow to burn; onions should be translucent not brown
3. Add chicken with stock/water and sherry  
4. Bring to the boil; lower heat, let bubble 5 mins, skimming off any scum that rises to the surface
5. Pour into slow cooker; add more liquid if necessary to cover the contents by one inch
6. Cook on high 2-3 hours or until chicken is tender and veg are soft (or on low for 4-6 hrs)
7. Meanwhile saute mushrooms in a large saucepan in just enough olive oil to prevent sticking; when nearly done add juice of half a lemon, pepper and a bit of salt; cook until all the liquid is gone; set aside for later
8. When chicken & veg in the stockpot are ready, remove from the soup liquid; set aside with mushrooms 
9. Pour soup liquid into the pan used for mushrooms; bring to the boil; mash flour and butter & add to juices
10. Allow to thicken; add chicken, veg & mushrooms if using 
11. Simmer half an hour; check seasoning; if soup is too thick, add water; if too thin, mix 1 tsp cornflour with 1 tbsp very cold water and stir it in 
12. Serve with crusty bread or Cheese Scones

Tips:

• the flavour of boiling fowl is wonderful but be careful; some are stuffed with antibiotics
• before decanting soup from the slow-cooker, check the tenderness of the chicken; if it isn't tender, let it cook longer
• Baxters is the soup brand 67 normally depends on for emergencies ; they don't do 'big' soups but some of the soups are thick, flavourful and chunky

          More soups on NAV BAR: Recipes II/Soups  ...

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. 

FRONTIER TURKEY IN LOW-FAT CREAMY GRAVY WITH BISCUITS, an indulgence

Something like this was probably served from the back of the chuckwagon on the Wagon Trail as Americans colonised the 'Wild' West!

Turkey in low-fat Creamy Gravy served on Buttermilk Biscuits, Frontier style
'Wow! One of the best things you have ever made.' 'You've done it again!' Tasters

If you've ever enjoyed Food Network's Pioneer Woman, you'll know that food on the ranch is designed to replenish energy expended rounding up cattle, digging up fences and burning grass. 

67 loves the lifestyle portrayed on the programme and finds Ree Drummond's recipes ultra-tempting.  But, if living a city life, a cautious approach is recommended.  

This  recipe was developed as a frontier-lite main course, minimising fat/cholesterol levels and raising fibre, while maintaining an outdoors cowboy vibe.  

Worries that the dish would not work evaporated at first bite.  It was an absolute delight!   

Turkey legs can be tough, especially organic ones -- all that running around outside -- but carefully timed slow cooking tenderised the meat without losing its muscularity.   

The pale gravy was achieved with only a tiny bit of cream; it softened the buttermilk biscuit underneath but the top half of the biscuit* stayed crunchy, tender and fluffy.   

Start this up to two days in advance; both the turkey & gravy can be prepped ahead.  4 simple stages of prep (turkey, gravy, biscuits, assembly) make cook's life easier.  The instructions might sound complicated but truly they're not -- and its worth it!

Cost: around £7-£10 for organic, less for free-range
Feeds: 2-3; recipe multiplies nicely

Ingred:
   1 good sized turkey leg
   1 med onion, in chunks
   1 large carrot, peeled & in chunks (soaked in 9-1 solution of water & vinegar if not organic)
   1 large stick celery, peeled (treated like the carrot)
  water
   bay leaf
  
Creamy Gravy

    3 tbsp sunflower oil
    1/2 med onion grated or minced 
    3 tbsp flour (67 used spelt but wheat is fine) 
    1 3/4 cups/340ml turkey stock (from slow cooker)
    1/4 cup/60ml double cream
    1/4 tsp rosemary
    1/4 tsp thyme
    1-2 tbsp worcestershire sauce
    1/4 tsp pepper
    squeeze of lime juice (about 1/2 tsp) 

(Pepper & Lime Buttermilk Biscuits recipe is below) 

Method:

A.  Turkey:

1. Scatter onions, carrots & celery over bottom of slow cooker  
2. Lay turkey leg on top, fleshy side up
3. Add water to come to the level of the bottom of the turkey leg - don't submerge 
4. Add bay leaf
5. Cook on low 4 hours or until tender
6. Remove leg & set aside; strain liquid into a jug, discarding the veg
7. Cool both overnight; remove fat from stock
8. Tear turkey meat into good sized chunks; set aside

B.  Once turkey has cooked: Gravy

1. Heat oil in a saucepan on med high  
2. Add onions, stir for a few minutes  
3. Add flour, stir; cook, stirring, 5 mins or until it begins to turn brown
4. Take pan off heat; gradually add turkey stock, stirring continuously. 
5. Return pan to stove; stir till thick; add rosemary & thyme.
6. Simmer on a low heat for 10 mins.  The gravy should have the consistency of double cream.  If too thick, add a little more stock or water.  If too thin, add 1 tsp cornflour mixed with one tbsp cold water and stir till thickened.
7. Add Worcestershire soy and pepper.  If serving immediately, keep warm.  Otherwise cool and refrigerate overnight.

C.  On day of serving: Make Pepper & Lime Buttermilk biscuits

Ingred:

1 cup/125gm/4.4oz plain flour

1 tsp baking powder

scant 1/2 tsp salt

1/8 tsp baking soda

50 gm/1.7oz cold unsalted butter, in cubes

1/2 tsp coarse ground black pepper

zest of half a lime 

1/4 cup/60ml PLUS 1/8cup/30ml buttermilk**

Method:

1. Mix dry ingred together
2. Rub in butter until mix resembles peas
3. Stir in pepper & lime zest till well distributed
4. Add buttermilk, stir until it comes together; it will be soft and manageable
5. Preheat oven to 220c/425f/gas7
6. Dump dough onto a floured board; pat out into a rectangle 
7. Fold right side into the middle and left side on top 
8. Press lightly and repeat 6 to create light fluffy layers
9. Using a floured rolling pin, roll out into a rectangle 1inch/2.5 cm deep
10. Cut out 3-4 large round biscuits OR cut into quarters
11. Place on uncreased pan; brush tops with a little milk or buttermilk
12. Bake 12-15 mins in the middle of the oven until golden brown

D.  When ready to serve

1. Finely chop chives or parsley for garish, if using; set aside
2. Reheat gravy over moderate heat; it should be the consistency of double cream; add water or a cornflour-water mix as needed (see B. Gravy 6)
3. Add chunks of turkey; simmer until hot through; taste;  season, add lime juice
4. Take turkey/gravy mix off heat; turn heat to low; add cream; stir; return to hob 
5. Split buttermilk biscuits sideways, so you have a top and a bottom
6. Place bottom of biscuit in a bowl or a deep plate; pour a generous ladle of turkey and sauce over the biscuit; top with other biscuit half
7. Garnish with chives or parsley
8. Eat with a spoon

Comments:

• 'Well, you have done it again.  The biscuit is lovely.  Can't identify the spice that flavours it but it works so well, as did the stew-biscuit combo -- the biscuit didn't turn soggy where others turn into goo.  The turkey is so tender and makes a perfect warming winter dinner. I'm full and content.' Political Agent (Blogger: the spices are pepper & lime zest) 

• 'Wow!  One of the best things you have ever made!! Super creamy yet light and full of flavour.  The biscuit is crumbly and soft and melts in the mouth with the turkey and cream.' Wonder Woman Office Administrator.

Tips:

• This would also work for leftover cooked turkey and take much less time
• More fibre could be added by replacing a quarter of the plain flour with wholemeal

*inspired by Chef John

**replace buttermilk with milk that's  gone off OR 3/4 yoghurt, 
1/4 water OR milk + a couple of tablespoons of vinegar

                                              More mains on NavBar: Recipes II...

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.

SPICED PHEASANT WITH ORANGES: low fat & cholesterol, dairy-free option, slow-cooker, fodmap options

Take advantage of seasonal low prices on game birds...

first posted 2017; updated 10/24

Non-traditional Pheasant in Middle Eastern spices with orange
(served with low-carb mashed swede with pepper, cauliflower, celery & corn)
'Rich & full-bodied with hints of mysterious souk' 'Tasters

Pheasant braised with exotic flavours is a scrumptious autumn treat, (expecially if you've been gifted pheasant) but still surprisingly wallet friendly.  

Pheasant are in major supermarkets and good butchers* in October & November for  £6'ish.  One will feed two generously.  They're pretty thoroughly plucked apart from one or two tail feathers which can be removed with sterilised tweezers.

Like all game birds, pheasant is lean and low in fat; care must be taken to stop them drying out.  Traditionally, they are served roasted and rather rare but only if they are young birds.  

Whatever their age, 67 prefers well cooked meat and opts for slow cooking.   The flavour of the juices intensify and the flesh becomes succulent and melting.  

Cost: £6.50'ish (10/24)+ cost of alcohol, if using

Serves: 2 

Ingred:
    1 whole pheasant  

    2 tbsp oil (or if fodmap, garlic infused oil)
    1/3 tsp cinnamon
    3 cardamon pods (opt)
    1 bay leaf

    1.5 large onions (for fodmap-phobes, replace with equiv fennel OR celeriac or a combo of both)
    generous 1/2 tbsp grated garlic (see fodmap reoplacement in Tips below)  
    generous 1/2 tbsp grated peeled ginger

    2/3 tsp cumin
    2/3 tsp coriander
    2/3 tsp turmeric
    2/3 tsp smoked paprika
    2/3 tsp chilli powder

    2 skinned tomatoes crushed; or 2/3 cup tinned tomatoes

    water/stock to cover, including an (opt) shot of brandy
    1/2 tbsp Dijon mustard
    zest of one orange
    juice of one orange

    segments of orange

'BIG' CHICKEN SOUP, Frugal, Ill & Infirm

Feeling under the weather?  Here's a chunky chicken soup to feed body and soul.

Chunky Chicken Soup is ambrosial; deeply flavoured, beautiful in texture, tender and easily digested.

In every cupboard or freezer, there should always be 'Big' Soups for emergencies when unable/unwilling to cook due to illness or the general malaises of life.

A recent trial of tinned was exceptionally disappointing; thick and gloopy - definitely not in a good way - and characterised by a strong, deeply unpleasant metallic flavour. 

It was enough to send 67 down the home-made, freezable route and there are several portions in the 67 freezer..  (See also Big Beef Soup). 

For emergencies, there are also a few Baxter's soups in the cupboard.  They're not as chunky as tinned 'Big' soups but more tasty and satisfying.  And probably better for you.  

67's Big Chicken Soup is great for the ill or infirm, or kids or anyone looking for a nutritious tasty easily digested meal.

Oh, and it's wallet-friendly and low-fat/salt/preservative.  

Cost: £2.00
Serves: 4-6

Ingred:
   7oz/200g chicken, organic boiling fowl if you can get it, in one inch/2cm cubes
   seasoned flour (67 used chickpea flour but any will do)

   olive oil
   med onion, diced or coarsely processed
   1 1/2 sticks celery in med dice
   1 large carrot in one inch cubes
   6oz+/180gm baby new potatoes or washed potatoes in one-inch cubes
   1 cup sweet potato in one inch cubes (opt)
   1 cup parsnips in one inch cubes (opt)

   enough stock or water to cover meat & veg by one inch
   slug of dry sherry (opt)

   1 generous mug thickly sliced mushrooms
   2/3 mug frozen peas (opt)

   2 tbsp rice or other flour with 1/2 ounce butter

Method:

1. Toss chicken in a plastic bag with flavoured flour and shake until pieces are covered
2. Sauté veg in tablespoon of olive oil over med low heat in a partly covered large saucepan, 20 mins, stirring occasionally; do not allow to burn; onions should be translucent not brown
3. Add chicken with stock/water and sherry  
4. Bring to the boil; lower heat, let bubble 5 mins, skimming off any scum that rises to the surface
5. Pour into slow cooker; add more liquid if necessary to cover the contents by one inch
6. Cook on high 2-3 hours or until chicken is tender and veg are soft (or on low for 4-6 hrs)
7. Meanwhile saute mushrooms in a large saucepan in just enough olive oil to prevent sticking; when nearly done add juice of half a lemon, pepper and a bit of salt; cook until all the liquid is gone; set aside
8. When chicken & veg are ready, remove meat & veg; set aside with mushrooms 
9. Pour soup liquid into the pan used for mushrooms; bring to the boil; mash flour and butter & add to juices
10. Allow to thicken; add chicken, veg & peas if using 
11. Simmer half an hour; check seasoning & thickness - you may want to add more water
12. Serve with crusty bread or Cheese Scones

Comment:

'Absolutely ambrosial. The meat is tender; the vegetables soft & yielding and the liquid has a wonderful consistency and is perfectly flavoured. I'd love this even if I wasn't sick!' Retired journalist

Tips:

• the flavour of boiling fowl is wonderful but be careful; some are stuffed with antibiotics
• before decanting soup from the slow-cooker, check the tenderness of the chicken; some boiling fowl need more cooking than others
• Baxters is the soup brand 67 normally depends on for emergencies ; they don't do 'big' soups but some of the soups are thick, flavourful and chunky

         more soups on Nav Bar: Recipes II

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. 

BIG BEEF SOUP, easily digested, wallet-friendly, healthy, slow-cooker

Much better for you than tinned...

 'Big' Beef Soup: easily digested; not quite a stew but filling & nourishing
'...a grand, hearty warm meal' Taster

updated Nov 2021

67 had a fondness for tinned 'Big' soups, developed when overwhelmed with research or unable/unwilling to cook due to illness.  Some brands are disappointing  -- thick and gloopy (definitely not in a good way) -- and there can be metallic aftertaste.  

But tinned soups have come a long way.  Baxters have always been a good brand but even M&S' soups have much to offer.

But given the choice, I would rather make my own. 

Big Beef Soup is light but satisfying and  full of exquisite flavour.  All the bits in it -- root veg and beef -- are soft and easily digested.  

It's great for kids; or for the ill or infirm or anyone looking for a nutritious, filling, easily digestible meal.  

Oh, and it's wallet-friendly and low-fat/salt/preservative, too.

Cost: £4'ish
Serves: 4-6

Ingred:
   7oz/200g casserole beef, in one inch cubes
   seasoned flour

   olive oil
   med onion, diced or coarsely processed
   1 1/2 sticks celery in med dice
   1 large carrot in one inch cubes
   1 coffee mug swede, peeled and cut in one inch cubes
   1/2 coffee mug sweet potato. peeled & in one inch cubes (opt)
   6oz+/180gm washed potatoes in one-inch cubes

   enough stock/water to cover beef & veg by one inch
   slug of brandy (opt)

   small handful parsley, finely chopped
   Worcestershire sauce, 2 tbsp

   reduced salt soy sauce (opt)

   2 tbsp rice or other flour with 1/2 ounce butter

Method:

1. Sauté the veg in 1 tbsp olive oil in a large saucepan over med low heat, stirring occasionally, for 20 mins; the onions should be translucent not brown; remove veg & set aside
2. Turn heat to high; spray bottom of pan with olive oil
3. Toss meat in seasoned flour; add to pan (you may need to do this in batches), reduce heat a little; brown meat on all sides; add stock/water & brandy 
4. Bring to the boil; turn down heat to med low, let bubble 5 mins, removing scum that rises to the surface
5. Add veg, parsley & Worcestershire; pour  into slow cooker
6. Cook on high 2-3 hours or (low 4-6 hrs) until meat is tender and veg are soft 
7. Remove meat & veg; set aside 
8. Pour juices into a saucepan, bring to the boil; mash flour & butter & add; allow to thicken; add beef, veg and soy sauce, if using
9. Simmer 30 mins; check seasoning & thickness -- add water to thin
10. Serve with crusty bread or Savoury Mediterranean Cornbread

Comments:
'The soup was a grand heart-warming meal after a cold night canvassing.' Political Agent

Tips:

• The dish does not have the deep darkness of tinned beef soups which is often achieved with artificial ingredients
• make the ingredients go further with a tin of drained rinsed cannelloni beans or a handful of washed white rice or pasta before the final simmer (no. 10) 

                                                              More beef on Nav Bar: Recipes I/Beef....

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.  

LOWER-FAT PEKING DUCK, Easy-peasy, Make-ahead, Wallet-friendly

A family treat for Valentine's Day; no hot fat involved!

Safe, simple & tasty: Home-made Chinese duck for Pancakes
'Tastes like what I'd get in a nice Chinese restaurant!' 'Yum! Wonderful; meat just crispy enough; a great pick-me-up.'  Tasters (more below)

'How do I cook duck & pancakes like Chinese restaurants?' is one of the most frequent questions put to 67.

In truth, restaurant Peking Duck goes through a complicated procedure which would be dangerous at home.  The duck is first braised in an aromatic sauce, which won't be a problem.  But the crispy skin is achieved by immersing the duck in a deep fryer or pouring hot fat over the skin -- risky if kids are around.

There are other drawbacks:

• restaurant duck is high in fat and to be treated as an occasional indulgence 
• in the UK, whole duck is pricey (though pretty good quality); a whole one costs £10-18

Duck legs are a relative bargain -- Morrisons, Waitrose, Sainsburys and Tesco shell pairs at decent prices -- but the meat, though plentiful, can sometimes be chewy and tough.  

67's skinnier wallet-friendly recipe was inspired by the Greshingham Duck web site.  The meat tastes good, the prep is simple and the result is tender and flavoursome.  It won't be exactly like Chinatown duck but it's a damned fine substitute. 

Cost: £10'ish for whole (2017– probably double and more in 2026 but still decent value compared to take-away ducks.); far less for duck legs
Serves: 4-6 

Ingred:
   4-6 duck legs
   
 Aromatic marinade:
   1 star anise
   two-third tsp 5-spice powder
   4 spring onions
   1 large knob ginger
   4-6 tbsp dry Sherry or Chinese Rice Wine
   2-4 tbsp honey or maple syrup
   3-4 tbsp reduced salt soy sauce
   3 cups chicken or other stock (granules & cubes are fine) 
   2-3 tbsp red wine vinegar

1 pkg Chinese pancakes

  shredded spring onions, fine matchsticks cucumber

  Hoisin sauce OR Oyster sauce OR  Plum sauce (opt)
    
Method:

1. At least 1 day ahead, pour boiling water over both sides of the duck legs, rest & pat dry; whisk marinade ingredients; pour into a flat oven-proof dish that takes duck legs in one layer; refrigerate overnight
2. On serving day, place legs & braising liquid in a slow cooker.  Cook on low 4 hours or until meat is tender and easily shredded OR
3. If cooking on a stove top, bring liquid & legs to boil in large pot, reduce heat & simmer 1 1/2 hours or until tender and easily shredded
4. Remove legs with tongs; if using immediately place on a rack in a baking tray under a hot grill until skin goes crispy; if calories and fat are a worry, discard skin; shred meat using two forks
5. Otherwise refrigerate up to 24 hours and grill before serving.
6. Serve with shredded green onions & fine cucumber sticks, hoisin or oyster sauce and pancakes.
7. Strain stock through a sieve lined with muslin or a clean unused j-cloth; discard bits left behind; refrigerate when cool. Remove fat. Pour stock into ice cube trays; freeze; decant into a freezer bag; use for stir-fried dishes or to intensify flavours in noodle soups & 'ramen'

Comments
'Tastes like what I'd get in a nice Chinese restaurant.  The meat is tender and full of flavour.  The skin definitely has a nice texture.  I've sent this recipe to my mum.'  20-something Fijian-Chinese-Australian'

'Yum! This is amazing.The duck and trimmings are wonderful with the meat being just crispy enough.'  Middle-aged political agent who reposted on Twitter & Facebook  

Tip:

MENACHIMS in Hendon is now selling whole kosher duck at £35 but  the meat is gloriously tender and the cooking very easy.  Recipe next week.

                                                                    More Oriental recipes on Nav Bar: Recipes I & II

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.