INDO-MIDEAST CHICKEN LIVERS & NECTARINES, Wallet-friendly

Combining meat with fruit is usually a Middle Eastern thing; this hybrid of chicken livers and nectarines is proudly English/Indian/MidEastern... 

Spiced Chicken Livers with Nectarines 
photo 17/7/18

Chicken livers are one of those great value meats which, gram for gram, offers terrific nutritional value.  They are iron-rich (great for pregnant women) and high in Vitamin A (essential for eye health) and VitB12.

Dense and with little waste, a few chicken livers go a long way.  400gm/14oz will provide two meals for 2.  Organic livers cost £2.40* while standard livers are only £1.28.  67 recommends buying organic or from a trusted supplier.   

Indian/Middle Eastern spices provide a lively counterpart to the rich, meaty livers while the nectarine adds a delightful layer of sweetness.  

Cost: £2'ish
Feeds: 2

ingredients:

   1/2 tbsp olive oil

   1/2 tbsp butter

   200gm/14oz chicken livers (sliced thickly if you're not keen on pink centres)

   1 tsp garam masala

   1/4 tsp salt

   1/4 tsp sumac (or zest of a lemon)

   1/2 tsp grated ginger

   1 tsp white wine vinegar (or balsamic) 

   1 large peeled nectarine or peach in 8 wedges, halved

   up to 1/3 glass white wine or brandy or white grape juice

Method:

SPEEDY BEEF & COURGETTE SUPPER, lower-fat, high nutrition, no-carb opt

Quick & Easy: restores energy after a long, hard day in the trenches...

Stir-fried Beef & Courgette: fast & nutritious 

6's Courgette & Beef stir-fry is a lower-fat, highly nutritious alternative to the more commonplace deep-or-shallow fried crispy courgette.

It's a cleaner version, with the addition of tender beef slices to raise protein levels.  Beef can be replaced with chicken or a vegetarian/vegan option but 67 loves the deep savouriness of the version pictured.

Rice makes a perfect side but for the carbo-averse, the beef-courgette combo is ultra-tasty and satisfying.

Cost: £2 per portion (without sides)
Feeds: 1 but is easily multiplied; sides make it go further

Ingreds:
   100-150gm/3.5-generous 5 oz reasonably tender steak like rump

      1 tbsp dry sherry
      1 tbsp reduced salt soy sauce
      1/2 tsp cornflour or rice flour mixed with 1/2 tsp cold water to a paste
  
   200-250gm/7-9oz courgettes, in 2.5inch/6cm batons

   peanut or light vegetable oil
   up to 1/4 cup water or stock

   garnish: 1 spring onion, trimmed of brown leaves, sliced finely at an angle
                sesame seeds

Optional rice or noodles

Method: