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

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

                                                                             More fish on Nav Bar: Recipes I/Fish...

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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.       

SWEETCORN, POLENTA & SPELT SOUP DIPPERS, egg, butter and common-wheat free; vegan opt

A different flour combo makes unusual but delightful Savoury Pancakes...

original 2018; updated feb 25

Polenta & Sweetcorn Pancakes, perfect with soups/stews or as a satisfying snack

Thick vegetable soups like Potage of Swede  need something bready, either to dip, or to spread good stuff on top of.   

These soup dipper pancakes are a good bet.  

Sweetcorn Pancakes with Avocado 

Eat these warm if you can (store in the bottom of a medium oven separated by squares of greaseproof paper and wrapped in a clean tea towel).  They'd be great with bacon jam (if you've no blood pressure issues) or vegan tomato jam.  67 likes them best topped with avocado dipped in lemon juice and lightly seasoned with salt and pepper.

You'll need to process some of the corn but otherwise, the recipe is pretty straightforward.  

Cost: £3.50'ish, depends on dairy-free options
Makes 16 dippers/pancakes

Ingreds:

  1x300gm/11oz fresh OR tin/packet corn, drained (divided)

  2 tbsp plain dairy or plant yoghurt (unstrained is fine)

  140ml dairy or plant milk (prefer no-additives; 67 uses Plenish almond)

  1/2 tsp chilli flakes

  2 tbsp finely chopped chives
  2-3 tbsp finely diced red pepper or drained sun-blush tomatoes,(opt but adds a bit of pizazz)

  110gm polenta (cornmeal, not cornflour)
  2 tbsp wholewheat spelt flour +
  2.5 tbsp buckwheat flour (or plain spelt flour)
  (OR 4.5 tbsp plain spelt flour)
  1 tsp baking soda
  good sprinkling salt

  
  
Method:

1. Blitz 2/3 of the sweetcorn in a food processor or using a stick blender until smooth; add yoghurt & milk; stir till smooth; mix in chilli, chives, bell pepper and remaining 1/3 of corn niblets
2. Mix polenta, flours, soda & salt in a good-sized bowl
3. Stir wet ingredients into dry until just mixed; leave at least 10 mins
4. Heat a good-sized non-stick frying pan over med heat; generously spray  with veg oil
5. Spoon in generous tablespoons of batter (67 usually manages 4); cook until bubbles appear on the surface and bottom is golden brown, about 3 mins (check by lifting up the bottom with a fish slice); flip; cook 2 more mins
6. Keep pancakes warm, separated with a square of greaseproof paper, covered with a clean tea towel, in a moderate oven
   
7. Serve alongside soup or stews, topped with sliced or mashed avocado drizzled with lemon juice and seasoned well with salt and pepper OR on their own as a substantial snack with bacon jam or vegan tomato jam (as abov

Comments:  

'I love corn and this is a delightful way of eating it. It's worth getting fresh ears when in season.' Retired writer

Tips:

If corn is on the cob, remove leaves and the silky covering; drop into  a large pan of boiling salted water; let the water return to the boil; turn off heat, cover and leave 3-5 mins.  Cool.  To remove niblets, see https://www.youtube.com/watch?v=YOJrREMXBYo 

If you liked this you will also like:

    Bacon & Corn Savoury Pancakes, portable & perfect for lunchboxes
    Cornbread with niblets, spring onions & chilli

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This is a B  Lee/ Bright Sun Enterprises recipe and may not be reproduced without written permission.

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 

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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.  

CAULIFLOWER & TOMATO CASSEROLE, Low-fat & cholesterol, healthy, veggie option

This stunning unexpected cauliflower casserole is a sassy, healthy version of an old favourite that will please kidults who normally don't like vegetables

'A wholly unexpected but absolutely fabulous dish that doesn't even taste like cauliflower.'
 'Great dish! It almost came across as light pasta.'  Tasters 
(This photo contains ham)

Cauliflower with Tomatoes and Goats Cheese raises the bar for boring old cauliflower.   It not only manages to be low in dairy and saturated fat, it also avoids the pool of cauliflower liquid that often languishes at the bottom of cauli dishes. 

The recipe is adapted from American cook Martha Rose Shulman, currently writing for the New York Times.  Her cookbook, The Vegetarian Feast, sadly out of print, has been used as reference in the blogger's kitchen so often it's falling apart.

Cauliflower with Tomato and Goats Cheese relies on tomato - not cheese - sauce.  Cheese isn't banished but the small amount in this recipe comes from goats.  

Goats' cheese has no cholesterol per normal serving and half the fat of cheddar.  But it adds a full-bodied sophisticated flavour.  

The dish is a meal in itself with a simple side salad or, as a side to chicken or pork.  And 67's guess is that kids who don't like veg will love this.

Cost: £3.50
Feeds: 2-4, easily doubled

Ingred:
   1 medium cauliflower
   pepper & salt

Tomato Sauce  (or your own recipe or a good ready-made brand equiv 425-510gm/15-18oz can ) 
   2 tbsp olive oil
   1 small red onion or 6-8 spring onions whites only, finely diced
   1 large garlic clove, grated 
   1 tsp fresh or 1/3 tsp dried thyme
   1x425gm/15oz can chopped tomatoes in juice
   1/4 tsp  cinnamon
   1/2 tsp coriander


  generous handful shredded ham hock, ham slices or pastrami (opt)

  2 med fresh tomatoes, seeds removed, in large dice (opt)

  2 eggs 
  2-3oz-/60-90g Chevre or soft goats cheese OR reduced fat mature cheddar

  1/3 cup Savoury Breadcrumbs (opt)

  garnish:  2-3 tbsp chives or minced parsley

Method:

1. Preheat oven to 230c/210fan/450f/gas7; line good-sized baking sheet with greaseproof or foil
2. Remove bottom and leaves of cauliflower; cut into slices 1/3in/barely 1cm thick; florets may fall off but that's ok; toss in 1 tbsp olive oil, pepper & salt.  If including ham in casserole, salt sparingly.  Place cauliflower on baking sheet in one layer
3. Roast 10-15 mins, flipping after 8mins, 
4. Home-made tomato sauce: saute onion in lightly sprayed pan over med heat 5 mins; add salt, garlic & thyme, stir 30sec to a min; add tomatoes, cinnamon, coriander, p&s; simmer over med low heat, stirring frequently 10-15 mins or until tomatoes are cooked down; taste and adjust seasoning; set aside
5. When cauliflower is al dente - the tip of a paring knife will encounter some resistance - or small florets are browned, divide slices into smaller pieces, making 2 generous cups; transfer to a large bowl; stir in meat if using.  (The cauli can refrigerated at this stage up to 2 days ahead but the less time in the fridge, the better)
6. When ready to complete cooking, turn oven temperature to 190c/170fan/375f/gas5
7. Oil a 2 pint/1 quart baking dish
8. Stir tomato sauce and fresh tomato dice into cauliflower mix 
9. Scrape into dish
10. Beat eggs, add all but 2 tbsp goats cheese; pour over cauliflower
11. Dot top with remaining cheese
12. Bake 30 mins; ten mins in, scatter over breadcrumbs if using
13. Garnish with parsley or chives

Comments:

'It was great.  The cauliflower almost came across as light pasta and definitely didn't retain the 'cauliflower taste.' It even tasted a bit sweet.' 20-something fund raiser. 
'A wholly unexpected but absolutely fabulous dish that doesn't even taste like cauliflower.'

Tips: 

• the frugal can replace goats cheese with reduced-fat mature cheddar  
• if you're in a rush or haven't any home-made tomato sauce,  a good store/deli bought tomato sauce will be fine

         More vegetarian/vegan on NavBar:Recipes II (bottom of page) 

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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.