LOWER GUILT PEANUT BUTTER & JAM KISSES, lower sugar, higher fibre, easy, budget friendly

Delightfully crumbly and more-ish; so easy, the kids can make them...

Lower-sugar, higher fibre Peanut Butter & Jam Kisses, 

'Gorgeous, rich and crumbly.  The jam perfectly complements the peanut butter, and they're the ideal size.'  60+ writer

first published 22/8/16                                       

In celebration of classic peanut butter cookies and to bid farewell to this year's Great British Bake Off, 67 presents Peanut Butter and Jam Kisses.  These lower-guilt treats will please kids and adults alike.  

The recipe is adapted from Paul Rankin, the BBC Good Food website.  The recipe was already low in sugar but 67 shaved off a bit more and replaced some flour with wholemeal to add fibre. 

The changes didn't affect the kisses' scrumptiousness, though - they're buttery, crumbly and the unique peanut butter/jam flavours are appealing.

The Kisses are a welcome one-bowl wonder so they're kid-friendly - not just for eating but also for making.  They'll love the opportunity to make these on a wet weekends stuck inside.  

The Kisses won't break the bank, either.

Cost: £1.00
Makes: 10-12 small biscuits; recipe doubles easily

Ingred:
  
   50 gm/1 3/4 oz butter, softened
   2-3 tbsp peanut butter -- 2 if you prefer a delicate p.b. flavour; more if you can't get enough of the stuff (67 used crunchy)
   1 egg yolk from a large egg
   a scant 2 tbsp soft brown sugar

   2oz/55gms plain flour (wheat or spelt) 
   3/4oz/20gm wholemeal flour

   1-2 tbsps instant fruit compote or low-sugar jam 

Method:

CRISPY CRUNCHY FISH GOUGONS & CHIPS, Baked, not fried,

One of Britain's favourite meals - fish & chips - but with vasty reduced fat...

All the crispness and crunch of deep fried - but baked. And skinnier!

Anyone on a low-cholesterol diet, especially in the UK, will likely be hit with an occasional craving for fried food, particularly Fish'n Chips.  
   
It's the crispness and crunchiness of the batter that appeals and the hot, tender almost steamed fish stuffed inside. 

Fish and chips were almost a staple in England in the last century when industrial-scale North Sea fishing meant inexpensive fresh fish could be sent to all corners of the UK.    

The day's catch - hot and battered - was wrapped with a generous portion of   fat chips in newspaper cones and transported carefully and tenderly home, there to be scoffed happily with ketchup and tartare sauce.   

Whether in a sit-down restaurant or from a well-run local chippy, there really is nothing like good ol' Fish and Chips.  

Things have obviously changed.  For one thing fish'n chips is no longer an inexpensive meal.  But is is still very popular, especially on Fridays.  

A visit to your local chippy Friday lunchtime often involves a polite bunfight with the hoards of delivery bikes gathered outside.  And supermarkets now offer respectable cook-at-home breaded fish fillets or pre-packaged fish and chips.  

For the health and budget conscious, 67 developed a wonderfully crunchy, more-ish low-fat offering 

The fish 'n chips are oven-baked, not fried.  And though paler than deep-fried, this skinnier version has a satisfying crispy coating.   

67 cut the fish into 1.5inch/4cm gougons to speed up cooking time but fillets of fish will also do if the cooking time is extended.

They're served with PotatoWedges, Low-fat Dill Yoghurt Sauce and/or Spicy Low-Sugar Ketchup.  A simple salad or crudités of cucumber & carrot sticks will lift the healthy factor.  

If budget allows, fresh fish is obviously best* but defrosted frozen white fish from a reputable supermarket** is perfectly fine and cheaper.  

Cost: min £3.00
Feeds: 2-3 but easily multiplied

Ingredients:
    220gm/7.5oz fresh white fish OR frozen pollock/other white fish, defrosted overnight
   1/2 yoghurt-mayo (if you're in a rush & not worried about fat, plain mayo is ok)
   2 dashes tobasco
   1/2 tbsp Dijon mustard
   4 spring onions, whites only, finely chopped
   1 small garlic clove, grated or minced
   1/8 - 1/4 tsp salt
   1/4 tsp pepper
   10oz/300 gm homemade breadcrumbs (cheaper - blitz stale bread in a blender) OR panko 
   olive oil

Low-fat Dill-Yoghurt Sauce
1-1 each of strained 0-fat plain yoghurt and M&S Mustard Dill Sauce (£1)

Garnish
    fine matchsticks of raw cucumber
    baby tomatoes


Method:

CHILLIN' WITH A VERSATILE ROULADE

Kick back and relax with this gorgeous triple-duty roulade...

Spinach Roulade with Cream Cheese & Taramasalata
(options for sun-blush tomatoes and ham/pastrami)

A spinach roulade which has can chill in the fridge for several hours is perfect for a special occasion or a hot spell.

Whenever this recipe from 67goingon50, appears it prompts eliciting many ooh's and ah's.  It has a pillowy outer topped with creamy beautifully seasoned layers.  

And trust me:  guys - including die-hard carnivores - love this roulade as much as ladies.  

Fresh spinach is recommended but if you haven't the time for the sorting and cleaning required, frozen spinach is fine (though flavour may be slightly compromised, in which case choose well seasoned filling as below)

The taramasalata lifts the roulade out of the ordinary, its saltiness setting off the cream cheese.  If taramasalata is not your thing, replace with a garlicky beetroot hummus and add 1/3 tsp cayenne for a kick.  

OR
  

Spinach Roulade with
sun blush tomato bombs

1. try a single layer of cream cheese pureed with a few tablespoons of sun-blush toms (left) and, if you like, puree with 2 ounces smoked salmon,then stir in another 2 ounces shredded smoked salmon 

2. or scatter the cream cheese with antipasti (sun blush toms, chopped artichoke hearts and/or olives)

3. If you must please carnivores,  finely minced cooked ham or pastrami/spiced beef mixed with mild mustard mayo can replace taramasalata


Planning is required; part of the preparation takes place the day before and the roulade should be made several hours before serving.

Cost: min £8;ish , depending on spinach & additions (6/25)
Serves: 6-10, depending on width of slices

Ingred:

Roulade:
   400gm/14oz fresh spinach, stems & grotty leaves removed (1 generous (250ml) cup after being cooked and squeezed)  or 538gm/10oz/1.5 cup frozen spinach, drained

     10gm plant or dairy butter melted
       1/2 tsp powdered nutmeg, fresh grated if poss
       1/4-1/3 tsp salt and 1/3 tsp pepper, to taste 
       4 tbsp finely chopped chives or 4 tsp dried chives
       1/2 tsp cayenne (opt)

    4 large eggs at room temperature,  separated    

   

Filling: 

   100gm/3.5oz 40% dairy or plant cream cheese 
   zest of a half a lemon
  
   100gm/3.5oz taramasalata (or alternative filling as above)

   couple of tablespoons dairy or plant parmesan (opt)
   
Method:

CITRUS MARINADE, frugal, sugar & preservative free, low-salt

The depth of flavour and degree of tenderness is surprisingly easily achieved...

Common-all-garden pork shoulder steaks transformed into a scintillating treat
with Lime & Ginger marinade  'Wow! So tender & flavourful!' Taster

With 67's simple marinade, even economy supermarket meat turns into a gourmet dish that lights up the taste buds.  The marinade is ultra-healthy -- sugar & preservative free, low-salt - and frugal, containing only four ingredients.

It was used on one of the first dishes 67 served to Lunch Club members back in  2015; it went down a storm.  That first marinade was lemon & garlic; a later lime and ginger blend was also enthusiastically received.  

'White' meat - poultry or pork, maybe not beef or lamb - is probably the best meat for this, and, cooked and cooled, turns into a tree for a lunch al desko or picnic.       

Chicken thighs on the bone, 'flat packed' chicken (the backbone removed & the bird flattened) and thick turkey strips/chunks from drum or thigh meat took on the flavours beautifully. 

Lemon Garlic Marinaded Chicken Thighs  with Corn & Plum Slaw 
'Refreshing and bright.'  'Can't believe how tasty & inexpensive this is.'
  

Pork shoulder slices, which can be an oddly tasteless cut (though cheap at £3 for 4x150gm steaks*!), turned into a top-class lime-y ginger-y delight.  They were even better lightly sprinkled with 67's Savoury Rub instead of pepper and salt.

The meat needs to sit several hours, preferably overnight.  If using boned meat, it's worth the effort to marinade the bone, as well as the meaty, side.  

The original recipe was from Ina Garten but adapted to reduce fat and salt.  Other variations are 67's.                        

Serves 6-8 with sides
Cost: £4.00 

Ingred:

3 tbsp olive oil
1 tbsp fresh or 1 tsp dried rosemary, oregano or parsley (opt)

cracked black pepper and a little salt

2 tsp grated lemon zest
1/3 cup fresh lemon juice (3 lemons approx)
1 tbsp minced or grated garlic (3 cloves)

OR 

replace lemons with limes, and garlic with fresh grated ginger

750gm-1kilo/1.5-2 pounds meat, skin & fat-free

Method:

HEALTHY BBQ SIDES: GLORIOUS TOMATO GAZPACHO, Vegan, No-cook

Ambrosial low-fat & carb Tomato Gazpacho.  No-cook! 

first posted 2019; updated 7/24

Dreamy creamy non-dairy no-cook Tomato Gazpacho.  Dieters' Delight!  'How can something so low-calorie taste so good?' 'Sublime!' 'as good as an upmarket restaurant' Tasters     6/12/18

Photo Courtesy of Cookie and Kate and licensed for reuse under this Creative Commons Licence;
67gongon50 photo below

A tall jug of this wonderful gazpacho* - maybe with a bit of vodka for adults - is a wonderful starter as guests await courses hot-off-the-grill.

Unlike usual gazpachos, this summery aperitif is tomato based with bell pepper, cucumber and sherry adding layers of flavour.  Smooth and creamy but dairy-free, it has minimal salt.  It's a true 'dieters' delight'.

67 is not a great fan of gazpachos but this is one of the nicer ones.  And it's ridiculously easy to make. 

The recipe was tested on common all-garden tomatoes  and up-market tomatoes.  Both produced glorious full-bodied flavour but if pockets are deep, organic or upmarket tomatoes make an exquisite blend.     

Whichever tomatoes are used, small quantities go a long way.  At a gathering shot glasses will be perfect; a shot of vodka and a light sprinkling of celery salt will enhance the experience.

Cost: £2.50'ish to £4, depending on tomatoes

Serves: 4 

Ingred:

   1/2 cucumber peeled & de-seeded, set aside a scant 1/4, chop into small dice  for garnish; coarsely chop the rest 

   1/2 large bell pepper, seeds & membranes removed; set aside 1/4 of the pepper, chop in small dice for garnish; coarsely chop the rest & add to cucumber

   1kilo/2lbs tomatoes; save 3 tbsp seeds for garnish; chop the tomatoes in 1/4inch/1 cm wedges; add to coarsely chopped cucs & pepper

   1 tbsp finely diced large shallot OR mild red onions OR white of green onions

   1/2 tsp grated garlic

   2 tbsp sherry
   1 tbsp red wine vinegar

   min 1 tsp, max 1 tbsp sea salt (67 used a generous teaspoon)

   

   3 tbsp olive oil

   ice cubes (opt)

   handful chopped cherry tomato

Garnish: finely diced cucumber & red pepper (as above)

             finely chopped fresh basil 

             slug of red wine vinegar

             chopped cherry tomatoes 

Method:

1. Mix garlic, sherry/red wine vinegar, salt with chopped toms, cucumber and bell pepper; rest at room temperature 30mins 
2. Add olive oil; blitz in a smoothie maker or high powered blender
3. If your blender/smoothie maker is not efficient, pour mix through a strainer into a jug; use the back of a ladle to push the mixture through the strainer for a minute or so. A few seeds & fibre will be left behind; discard.
4. Cool in refrigerator at least an hour
5. To serve, pour into shot glasses (add ice if you like) : garnish with chopped cherry toms, cucumber & pepper dice, add a small shot of red wine vinegar (or more sherry), sprinkle over basil, and/or gin or vodka
6. Serve with Carnival Cornbread  (opt) 

Comments:
'How can something so low calorie taste so good?  I've always loved Gazpacho but yours was a real treat.  Better when very cold.' Campaign Manager
'Sublime.  Like something from an upmarket restaurant.' Political Agent

'I'm not a great fan of gazpacho but this one has a beautiful texture and great flavours.'  Retired Writer 

   *adapted from Bon Appetite magazine

**M&S

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

DOUBLE DUTY TREATS: CINNAMON TWISTS & BLUEBERRY SCONES, Indulgence

2 into 1 does go! Double mouthwatering treats from a single recipe: 

 Cinnamon Twists & Blueberry Scones: all from one recipe 
'The scones are classy but not pretentious' 'The twists are perfectly crisp & crunchy outside but so light inside' Tasters

This recipe is perfect if you're rewarding family for extremely good behaviour without knocking yourself out sweating over a hot stove.  A single recipe makes two distinct and delicious pastries: Cinnamon Twists and Blueberry Scones.

They are an indulgence and not remotely healthy.  But my goodness - they are both sensational crowd-pleasers.

Ideally the twists would be served at breakfast time and the scones for tea.  But some households might prefer a variety of treats in one go!    

The scones and twists are best eaten on the day but are so irresistible, the only thing likely to be left will be crumbs!

Cost: £2.50 + optional cream & ginger in syrup.
Makes: 10-12 total


Ingred:
  12 oz/350gm plain flour (organic flour gives even better flavour)
  2 tsp baking powder
  1/2 tsp salt
  5 oz/150 gm cold, cubed butter
  2 eggs, well beaten
  7 tbsp very cold milk

Variations

1. Blueberry Scones: 
       handful of blueberries that have been washed (and if non-organic soaked 10 mins in 9 parts water and 1 part vinegar) and picked over to remove squishy or spoiling berries 
    150gm whipping or double cream
    1 1/2 balls ginger in syrup, drained, in fine dice    
    1 generous teaspoon syrup from jar of ginger in syrup
    low-sugar blueberry jam/compote (instant home-made or purchased*)

2.  Cinnamon Twists
     1.5 tablespoons dark brown sugar
     1/3 teaspoon cinnamon

     15gm/1/2oz melted butter

Method for dough:

1.  Sift dry ingred; rub or coarsely process in butter until mixture resembles peas
2. Make a well in the centre; pour in eggs & milk.  Stir lightly with a fork until mixture just holds together.

Tri-folding of dough

3.  Turn out onto a lightly floured board and press lightly and quickly into a rectangle about 1/2 inch (1 cm) thick.  Mentally divide the rectangle into three, lengthwise.  Fold the left hand side onto the middle; and the right hand side onto the middle & left sides, introducing pastry like layers into the dough.
4.  Repeat twice, handling dough as little as possible
5.  Divide dough roughly in half; put one half aside in a cool place


1.  Blueberry Scones - first half dough

1. Preheat oven to very hot -- 240c; 220 fan; 475f; Gas Mark 9
2. Lightly roll or press scone dough to 1/2 inch/1+a bitcm thick
3. Using a 2 1/2 inch/6 1/2 cm scone cutter, cut out 12 rounds
4. Scatter a few blueberries over six of the rounds with one or two peeking over the edges; press blueberries slightly into the dough
5. Cover with the other 6 rounds, pressing down lightly
6. If there are enough scraps, form another scone with blueberries in the middle
7. Bake on an ungreased baking sheet 12-15 min until well-risen & golden
8. Cool on a rack
9. Whip cream until it forms med-firm peaks
10. Stir in diced ginger and ginger syrup, distributing as evenly as possible
11. Serve scones with ginger cream and blueberry jam

Blindingly Delicious Blueberry Scones

*Dalfour Wlld Blueberry

2.  Cinnamon Breakfast Twists - 2nd half dough

1. Mix sugar and cinnamon together; set aside
2. Use a rolling pin to lightly press the dough into a rough rectangle about 1/4 inch/1/2 cm thick; divide in half
3. Brush lightly with melted butter (opt)
4. Cover generously with cinnamon sugar, leaving an inch/2cm wide border
5. On the long edge, roll up tightly enough to stop the sugar mix falling out but without pressing the dough too much (yes, it is possible!) 
6. Cut the role down the middle vertically; pinch one end together

6.  Loosely twist

7.  Slice into 2-3 inch/5-7cm pieces
8. Place on baking tray, leaving space in between
9. Bake in the centre of the oven 12 or so minutes or until golden brown.
10. Cool on the tray 5 mins, then move twists to a cooling rack

Comments:

Blueberry Scones with Ginger Cream: 'Classy but not pretentious. Like having a Devon cream tea but in an office; love the way the ginger perks up the cream.' Political Agent   'Scones really, really light; ginger goes well with cream; loved it.' Campaign Manager

Cinnamon Breakfast Twists: 'The crispy shell is just perfect; the centre is moist & light. Just the right amount of cinnamon.' Campaign Manager   'Very light with a crunchy crispy crust.' Campaign Manager

Tip: basic scone recipe: Unforgettable No-Sugar Butter Scones

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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.

NITRATE-FREE LOW-FAT SAUSAGE, low-fat Indulgence gluten free

Almost Guilt-free sausage...

includes Christmas Pigs in Bacon Blankets (below)

Nitrate-free, low-fat homemade sausage 
'Wonderful herby smell; absolutely delicious' 'Very clean; moist but not greasy'
  'slightly sweet but the herbs kick in' Tasters

Worries about nitrates and high fat content in sausages has made many a shopper hesitate at the butcher's counter.  High-meat sausages including poultry have done well, though, as have wild meats like venison and wild boar.

The festive season, however, is a special occasion and Christmas din-dins without sausages in blankets, whether pastry or bacon, meat or plant based, is not Christmas.  

One can fantasise about making one's own sausages but the thought of all that expensive equipment puts most people off.

Here, though, courtesy of the twitter feed Cooking Light, are easy, healthy  home-made sausages.  They contain no nitrates and are lower in fat. They do contain maple syrup but, as one taster said - 'you've got to have a little bit of stuff that's bad for you!'  

The sausage is not exactly frugal but high-meat sausages free from nitrates tend to be top of the line.  And the recipe is not skimpy - it produces 16 not ungenerous 50gm/2oz patties, or double the amount of mini sausages.

The recipe is pretty simple but care is needed to evenly blend the two meats and  seasonings without producing dense hockey pucks of meat instead of light, moist mini-bangers. 

Designed as a breakfast sausage, they'll do for dinner or even in freeze-ahead sandwiches for an office lunch.  And they make great Christmas sausages in bacon blankets scattered around the turkey.  

 
Cost: max £6.50, depending on pork purchased 
Makes: 16 x 3.5inch patties or mini sausages

Ingreds:
    450gm/16oz turkey or chicken mince
    450gm/16oz minced fillet of pork or wild boar    

Flavouring:
     scant 1/4 cup maple syrup (opt)
    1 tbsp fresh or 3/4 tsp dried thyme
    1 tbsp fresh or 1 1/4 tsp dried sage
      Note: 67 did not have sage and substituted 1/3 tsp dried mace & 
                1/8 tsp dried rosemary 
    1.5 tsp salt
    3/4 tsp pepper
    2 grated garlic cloves

    oil
   
Method:

1. Lightly combine the meats in a large bowl; two forks will help - it'll take a few mins until the separate meats are evenly combined.  Spread out over a  baking tray lined with greaseproof paper.
2. Mix all flavouring ingred in a small bowl till completely blended (otherwise you'll end up with unpleasant pockets of garlic or herbs); pour evenly over the meat, lightly blending in with two forks.  You may have to work a bit to get the flavourings evenly distributed.
3. The mix can be refrigerated at this stage
4. When ready to cook, break off a bit of the mince;  fry to check seasoning.  Adjust as necessary.
5. Shape into 16 patties - 8cm/3inches/56gm/2oz - use a scone cutter as guide.  Again, keep a light hand; don't squash the meat down, lightly pat it into shape.
   
   OR form into mini-bangers: a generous 1inch/2cm in diameter up to 4 inches/10cm long OR mini-meatballs made with 1 generous tablespoon sausage meat (See Christmas pigs in bacon blankets, below)
   
   
6. Cooking:  

Method 1: 

• Preheat oven to 180c/350f
• Arrange patties/sausages on a wire rack in a baking tray; generously spray with oil 
• Bake 15 mins

Method 2:

• Heat a large skillet over med heat
• Generously spray with veg oil
• Cook 4 at a time, 2.5mins each side

Home-made sausage patties: left, oven baked; right, fried 

Christmas pigs in blankets:

• roll sausage meat into cylinders 1inch/2cm in diameter about 4 inches/5cm long or sausage balls made of a generous tablespoon sausage meat
• wrap securely with half a rasher of nitrate-free streaky bacon (M&S) stretched with the back of a knife (for crispness); secure with cocktail pick with the join on the bottom
• bake in oven preheated to 180c/350f 15 mins
• cut in desired lengths

Comments:
'Nice & meaty yet clean tasting; they are not greasy at all.  The baked ones were more moist than the fried.  Nice mix of herbs.' Political agent
'Heavenly smell; absolutely delicious. So unlike the usual fatty versions.' Campaign Manager
'Slightly sweet but the flavouring quickly kicks in.' Political intern from Boston University

Tips:

• nitrate free sausages are available at many open-air markets but are expensive
• the frugal can replace pork fillet with pork shoulder but fat & cholesterol content will rise
• 67 cooked half these in the oven to avoid standing over a hot stove.  The oven-baked sausage were more moist and tastier but the pan-cooked had  a nicer colour

*Cooking Light
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This recipe has been adapted by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission

SPECIAL OCCASION LEMON DRIZZLE CAKE: Vegan, fat-& egg-free; indulgence, icing has dairy-free option

Easily the best of the vegan cake recipes 67 investigated & tested... 

updated Jan 25; originql 2019

'Delicious! Moist and melt-in-the-mouth. Wouldn't have known it was vegan.' 

This vegan Lemon Drizzle Cake, adapted from an American blogger*, was a lovely surprise.  It tastes like a well-baked conventional cake - very, very more-ish with a moist crumbly texture.  No one will know or care that it's vegan.  

The best thing about it is that it scores highly on the healthy meter: it's fat & oil-free, high in fibre and and fruit, and has no eggs or dairy. 

But a little care is required.  Though simple to prepare with the classic wet- ingredients-into-dry method, what makes the cake rise is the chemical reaction between the fresh lemon juice and the baking soda.  Getting the batter into the pan and the oven as soon as it is mixed will give best results or you could end up with a sunken - but still fabulous tasting - cake.

The cake contains a lot of sweetener in the form of maple syrup.  And that is definitely a financial indulgence.  Most of the maple syrup in the UK is top quality, grade A (the better the quality, the stronger the flavour).   Cheaper grades do exist but it's not easy finding them.  

With pure maple syrups selling at £5-6/200ml in supermarkets, you need to be committed to this cake.  Unless household pockets are deep or the family has shares in a maple syrup producer, 67 recommends the cake - fabulous though it is - is saved for special occasions.  

This is one of those recipes that you can't play around with.

Cost: £7.00 (most of that in maple syrup) (jan 25)
Makes: 1 8x8inch/21x21cm cake, or equiv

Ingredients:
    100gm/3.5oz plain white flour + 3 tbsp baking powder 
       92gm/3.25oz wholemeal flour
      6 tbsp rice flour, white or brown OR ground almonds   
      2 tbsp cornstarch (not polenta, available in supermarkets)
      1.5 tsp baking soda
      1/2 tsp salt

     1/2 cup + 2 tbsp (200ml) maple syrup
     1/2 cup fresh lemon juice + 1 tbsp zest
     120gm/4.25oz applesauce (recipe for fresh below but tinned & drained is ok)
                2 eating apples
                    (if organic, washed; if not, peeled, cored & cut into coarse chunks)
                1/4 cup water
                1/2 tsp cinnamon
                1/8 tsp nutmeg
            Cook together in a saucepan over med heat until broken down; then mash with a potato basher or puree with a stick blender

Icing:
   100gm sifted icing sugar   
   2 tsp lemon juice              
   1-2 tsp milk or water          

Method:

FESTIVE CREAMY SEAFOOD PASTA Healthier Indulgence, no common wheat, option for common wheat

Christmas Dinner Italian Style...

Seafood Pasta with Wine & Cream Sauce, Italian Style
'Subtle layers of flavour.  Wouldn't have tried this normally but half-fat, lower-carb is a winner.' Taster

This recipe is for households uninterested in traditional Christmas dinner but  compensating with some other utterly indulgent and delicious thing.

67goingon50 goes Italian-style with Creamy Seafood Pasta.  Seafood plays a major role in Italian Christmas dinner, as one of a series of courses, but 67's  hot Seafood Pasta is offered as a fishy alternative to turkey.  

And it is so mouthwatering and easy (and makes so much sauce!) you'll probably have it more than once over the holidays. 

To simplify life, the pasta's components are partially cooked the day before serving;  restaurant techniques are used to refresh the ingredients.  It is presented hot, with perfect textures.  

Though pasta might sound boring, this one is festive & special; it's as pretty as a Christmas tree and healthy, too.   

The rich, luxurious cream sauce is half-fat.  Plenty of vegetables reduce the carbs in each serving and add decorative pops of colour, like baubles.  Spelt spinach tagliatelle* - more greenery - suits those averse to common wheat (but any pasta in any shape or colour will work well). 

Frozen seafood makes the dish wallet-friendly (though fresh fish can be substituted - at a cost!).  

Cost: £4'ish to max ???
Serves: 2-3 but multiplies easily

Ingredients:

  generous handful per person of defrosted mixed prawns, calamari, mussels**
   
  1 fillet frozen wild salmon or white fish 

   75-115gm/3-4oz per person of spelt pasta (OR pasta made with common wheat)

   generous handful medium cauliflower florets   
   generous handful green beans, topped & tailed
   generous handful asparagus, if pockets are deep (opt)
   1/3 each red & yellow bell pepper, de-seeded and cut in fingers

OR if you can't be bothered, one package prepared Rainbow Veg*** 
   
Cream & White Wine Sauce
   28gm/1oz butter or butter & olive oil: 
    2 fat cloves garlic, coarsely grated or minced  
    1/2cup/124ml white wine/grape juice
    300mil half-fat extra-thick double cream***
    1/4 tsp freshly grated nutmeg
    1 tbsp brandy(opt)

    zest of one lemon
    generous squeeze of lemon
    
    1/2 bunch dill fronds or parsley, finely chopped

(Leftover sauce keeps three days in fridge)

Method:

SERVING DAY MINUS 1 

1. Bring a large pot of well-salted water to boil
2. Defrost and drain shellfish; blanch one minute in boiling water, drain, place in bowl, set aside
3. Have 2 other bowls on hand 
4. Prepare a large bowl of ice water
5. Add cauliflower to boiling water; wait 4-5 mins or until nearly done; remove with slotted spoon/spider; submerge in ice water
6. Add green beans, peppers & asparagus if using, to boiling water; wait 2 mins; remove with slotted spoon, submerge in ice water 
7. When cool, remove all veg from ice water; drain; place in bowl; set aside
8. Allow vegetable water to re-boil; add pasta; wait 2 mins less than stated cooking time; remove with slotted spoon or spider; add to ice water (the pasta will not be cooked but will be immersed in boiling water a second time)
9. If salmon fillet is not in its own packet, slide into a sealed non-leakable sandwich bag; drop into boiling water; wait 5 mins
10. When pasta has cooled, drain well, place in bowl, spray with olive oil to prevent sticking 
11. Remove salmon from boiling water; add to ice water; after it has cooled, break into bite-size pieces; add to shellfish
12. When all ingredients have cooled, wrap separately in cling film and refrigerate overnight

Cream Sauce

1. Melt butter over med heat, add garlic, cook 1 min
2. Add white wine and half-fat cream; bring to a gentle boil; cook 3 mins; season generously with salt & pepper
3. Add lemon juice, lemon zest, nutmeg & brandy if using
4. If mix is thin, thicken with 1 tablespoon cornstarch mixed with 1 tbsp cold water, place over low heat until mixture thickens 
5. Take off heat; pour into heat-proof container; cover surface with cling film; cool
6. Refrigerate overnight 

BEFORE SERVING

You'll need a very large pot, a med pot, one large bowl, and warmed serving plates/bowls

1. Bring a med pot of water to boil; reduce heat till simmering; set cream sauce in an ovenproof bowl over but not touching the water; allow sauce  to reheat gently
2. Bring large pot of water to boil
3. Warm a large bowl by filling with hot water; also warm serving plates
4. When cream & wine sauce is hot, set aside a few bits of seafood for garnish and drop the rest of the shellfish/fish into the sauce 
5. Add vegetables to boiling water; leave 2-3 mins; remove, drain on paper towels & keep warm in large serving bowl  
6. Add pasta to boiling water; leave 2 mins or until al dente; drain
7. Finely chop dill/parsley; stir into cream sauce
8. Keeping aside a few vegetables for garnish; mix the rest of the vegetables into the pasta
9. Use a slotted spoon/spider to retrieve seafood from sauce; leaving a few bits of seafood for garnish, add rest to pasta and vegetables; mix gently
10. Pour over 1/4-1/3 of the cream sauce without saturating the contents
11. Garnish with remaining seafood & vegetables
12. Serve the rest of the sauce separately

Comments
'This is really lovely, full of subtle layers of flavour.  I'd normally avoid creamy sauces but this one's low-fat, and the low-carb element is a draw, too.' Writer

Tips:

1. If you prefer, gently warm the sauce in a frying pan, add seafood at last minute, then stir in pasta and veg until well coated
2. Instead of blanching the seafood, gently fry in a little butter until nearly done

*Planet Organic, health food shops, specialist delis
**Iceland Premium Seafood Collection £8'ish/700gm
***M&S  £2.50

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