PENSIONERS'/STUDENTS' DELIGHT: HOISIN CHICKEN WITH AVOCADO, TOMATO & CUCUMBER:

Shopping on a tight budget can be nerve-wracking but choosing items with care can save money without sacrificing taste or appearance.

 Photo to come

One might think, for example, that M&S might be out of bounds for cash-strapped pensioners and students.  

But the cost of 2-3 Higher Welfare Chicken Legs (£1.50) plus a large ripe Avocado (£1.75), a cucumber (70p) & a packet of tomatoes (95p) come in at just under £5.  That's enough for three generous high- protein, high-fibre tasty healthy platefuls. 

Leftover chicken goes into the freezer for another meal while leftover salad ingredients can be used during the rest of the week.  

(If you haven't any Chinese sauces in your condiments cupboard, replace with 2 tbsp soy sauce + 2 tbsp sherry, brandy or grape juice plus a quarter tsp fresh grated garlic (opt) and grated ginger OR a good pinch of powdered garlic & ginger. ) 

Both M&S and Waitrose offer regular and special foodstuffs to warm a frugal shopper's heart.  Just have a good look around; you'll be surprised.  

Sainsburys and Morrisons are also highly recommended by friends.  

Cost: £5 (2024)

Serves: 3

Ingredients:

Chicken

3-4 higher welfare chicken legs

2-3 tablespoons Hoisin or Oyster sauce (or soy/sherry mix as described above)

Salad

1/3 large ripe avocado

half lime or small lemon

1/4 cucumber

2-3 small tomatoes or a handful baby tomatoes

splash of olive oil

splash of red wine vinegar

Method:

PENSIONERS DELIGHT: PORK WITH PINEAPPLE NOODLES: quick & easy, high protein, lower-fat, versatile

Stir Fried Noodles with Pork and Mixed Vegetables
'Love the combo of pineapple, pork, veg & noodles; I'd have this again' Taster 

As shoppers continue to seek lower cost foods, well-priced pork is fast becoming protein of choice.

Pork is a rich source of high quality protein, with various essential vitamins and minerals and it's surprising that it isn't more popular.  Pork loin is actually lower in fat than chicken breast.

Perhaps it's because we've been warned against undercooked pork and we're a little afraid of it.  Also, in health conscious times, some pork cuts release fat which, if not dealt with properly, can raise cholesterol. 

67's solutions?

• keep pork refrigerated until ready to cook
• after cooking pork, place fat and juices in a small bowl; place in freezer 10 mins until fat separates and is easily removed; pour juices over meat or add to gravy
• pork chops: remove layer of fat after cooking
• pork steaks: flatten with a rolling pin or wine bottle to tenderise and speed up cooking 
• pork mince: grill on a wire rack so pork is not sitting in fat while it cooks
• pork sausages: prick with a fork before cooking, drop in boiling water 5 mins; drain and bake at 180c/350f 18 mins; serve with salsa or relish
• pork mince for pates & terrines: use best quality lower-fat pork mince or minced pork cheek

This recipe for pork stir-fry using shoulder pork steaks is a multi-textured, multi-favoured noodle dish - unusual in that pineapple tempers the sweetness of pork.

It takes only minutes.  It's versatile.  Add chilli or not as you like.  If there are no noodles to hand, serve with steamed white rice. 

Packaged mixed veg (carrots, tender stem broccoli & mange toute) saves time but preparing your own selection from the veggie drawer will be cheaper.  For more bang for your buck and to make the dish go further add tinned corn and/or small cauliflower florets or green beans or baby tomatoes.

Cost: 2 pork shoulder steaks (£2), mixed veg £2 + extra veg 50p, noodles or rice (50p) prices at 2022
Feeds: 2 but multiplies easily

Ingred:
   2 nests of medium egg noodles, dried 
   1 minimum 80gm/2.8oz  package mixed veg (tender stem broccoli, carrot sticks, mange tout) OR equiv fresh
   2 pork shoulder steaks, pounded lightly, sliced in diagonal 1/2inch/1cm slices  
   generous handful frozen fresh pineapple wedges (67 stores bags of fresh pineapple in the freezer) or equiv tinned, drained

gravy   

   1/4 tsp chilli flakes or half a small chilli, de-seeded and finely diced (opt)

   2 tablespoons corn or rice flour (the higher the amount, the thicker the gravy)
   2 tbsp dry sherry (opt)  
   1 tbsp reduced salt soy sauce 
   water

Garnish: 1 green onion, finely sliced (opt)
  
Method: