FRUGAL FOOD: TUNA FRIED RICE WITH A TWIST

Tuna fried rice with a difference...

Great for budgeting weight-watchers: it looks like a big portion but uses only 1/2 cup of brown rice

Most of us - especially kids - love tuna fried rice.  And the great thing about it ithe dish is that it's easy to ring the changes without losing the essence of tuna-ness.

This version, made with brown rice stuffed with vegetables is a little less exotic than the original but no less appealling.  

It's designed for those looking for something a little lighter but everyone will love it.

A singleton portion has only half a cup of rice and will use up all your leftover bits of veg hiding in the vegetable and salad drawers.

As well as being budget-friendly, it's healthy, high in fibre, and doesn't have too many carbs.

Cost: £1.50'is depending on stores

Makes: single generous portion but mutiplies easily

Ingreds:

1/2 cup cooked brown rice, pref a day old
1 tin tuna, regular or small depending on appetite

fresh tomato

spinach

Plus any or all of (depending on what's in hand):

onions (yellow or red)

fennel or celery

mushrooms

bell pepper

broccoli spears, green beans, mange toute or peas

OR any other combo of items 

Garnishes:

hoisin, Oyster sauce or soy sauce

fried egg with runny yolk

touch of chilli flakes or miniscule amount of chilli crisp

lemon slices

Method:

1. If rice grains are stuck together put them in a sealed bag and rub gently until grains separate; set aside
2. Blanch spinach in boiling water; drain
3. Remove core from  tomato/s; score an x in the bottom; cover with boiling water 5 mins or until skin begins to peel back; drain; plunge into cold water; discard peel, seeds & liquid; cut outer layer of tomato into 3 manageable pieces and then into med dice
4. Set aside spinach and tomatoes
5. Set a large frying pan over high heat; add a slick of peanut or light veg oil (not olive)
6. Cut remaining veg into med dice; add to pan when hot, stir fry a minute or so; turn heat down to med low; cook gently, stirring occasionally 10 mins or until soft 
7. Fork tuna into little chunks and flakes, reserve some of the oil
8. When veg is cooked, add rice, tuna, tomatoes and a bit of tuna oil; stir gently until well mixed; raise heat to med high to crispen the bottom; leave 5 mins without touching
9. Pour onto a platter; season with s & p 
10. Place spinach strategically around the rice 
11. Serve with sauce of choice & if you like a fried egg with runny yolk 

Comments: 

I really liked this; i love Chinese style tuna fried nice but this was very nice. The fresh tomato and spinach added lovely fresh touches and I liked the crispy bottom.'  Retired writer

Tips:

If re-heating, microwave or steam

Please leave a Comment in the box below      .

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

PRAWN, PEA & CORN SALAD: Almost instant, high fibre & protein, low-carb

Accidentally defrosted the freezer?  Time for unplanned but delicious salads and saving raw meat/fish.  Details on Welcome to the Blog posts on the nav bar (above).

Colourful multi-textured salad for busy times and to mark the (almost) end of winter...

Healthy Prawn, Pea & Corn Salad

They say necessity is the mother of invention and in the case of this recipe, a freezer that conked out overnight - accidentally - led to this quick colourful healthy salad.

A bag of frozen peas and a packet of frozen Atlantic prawns needed to be used up, quickly.  This delicious low-carb salad was the result.  It was especially enjoyable to eat, knowing that with budgets tight, good food didn't have to be thrown out.

The salad, obviously, is just as good with fresh products. 

Cost:  £3'ish, if using the salad drawer and defrosted veg & prawns

Feeds: 1 generously

Ingredients:

80gm defrosted Atlantic prawns or other fish (cooked, if raw)

2 generous handfuls frozen peas

2 generous handfuls tinned or defrosted corn niblets

1/4 cup finely sliced peeled celery OR slivers of red bell pepper 

generous handful of crisp lettuce leaves, sliced

1 small tomato cubed

opt: cucumber, peeled, in small cubes (67's went soggy in the fridge)

1/3 to 1/2 cup yoghurt-mayo (see bottom of page on dressings)

1/2 tbsp fresh 0r 1/4 tsp dried parsley, chives or green of spring onions

Opt garnish: crumbled cooked bacon 

Method:

1. Bring a small amount of water to a boil; add peas and corn; leave a few mins until peas are tender; drain, run cold water over; set aside 
2. Mix lettuce, celery and tomato in a bowl
3. Moisten peas & corn with a generous but not overwhelmong portion yoghurt mayo
4. Carefully stir in prawns; mix till all is moistened
5. Season with salt & pepper
6. Sprinkle over parsley or chives
7. Serve cold

Comments:

'An unexpected salad cobbled together when the freezer temporarily died was a lovely, tasty surprise.  Will make again...delierately next time.' Retired writer

Tips:

• If your freezer  stops working and you have unexpected defrosted food, remember the principle of freezing foodstuffs: the only time when you can re-freeze items is if they were frozen raw.  Then they must be defrosted and cooked.  Only when cooled can they be frozen again. 
• To make the prawns go further, slice in half sideways (like a butterfly)

 

  

Please leave a comment

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.

BUDGET FRIENDLY BANANA, CHOCOLATE & PEANUT BUTTER CAKES: leftovers, healthier, high fibre & protein, dairy free option

Don't forget Welcome to the Blog (Nav Bar above) with regular features including latest supermarket bargains 

A tasty multi-flavoured treat to ease the return to 'normal' life...

An elegantly flavoured recipe provides budget-friendly treats for now and later

This getting-back-to-normal-life treat is a September indulgence; it's not low-carb or very high-protein.  It does, however, have high fibre in the shape of wholemeal flour and added protein in the form of peanut butter.  Overripe bananas (mine were a gift) adds good carbs and prevents food waste; they also ensure sugar levels are not outrageous.

The recipe is not only utterly delicious with layers of elegant flavours; it's also  frugal, providing a dozen cupcakes for now and a small loaf cake for the freezer.

Cost: £3.50'ish depending on the fruit bowl(Aug/ 23 )

Makes: 1x1 pound loaf cake plus 12 cupcakes (or up to 20 cupcakes)

Ingred:

300'ish gm/10.5 oz ripe bananas (min 4) - a little more is not a problem

100g/3.5 peanut butter (crunchy or smooth) 

3 med room-temperature eggs, beaten
1 tsp vanilla
110gm/3.8oz sugar (white & brown is good)
175ml sunflower or light veg oil

205gm/7.3oz plain flour sifted (replace 1/3 flour with wholemeal for added fibre, if you like)

50gm/1.7oz cocoa (67 used M&S)   
2 tsp baking powder
1/4 tsp salt

Topping: ((opt))

    30gm/1oz dark chocolate
    20gm/0.75oz peanut butter

   if not using crunchy peanut butter, a few tablespoons coarsely chopped salted peanuts  

   
Method:
Equipment: 12-15 cupcake moulds + 1x 1 pound (small) loaf pan

1. Line base of small loaf pan with greaseproof paper; place paper liners in cupcake tin 
2. Preheat oven to 180c/350f 
3. Peel bananas; remove any rotten bits; in a good-sized bowl, mash thoroughly; add enough peanut butter to make a min 400gm; blend
4. Add eggs, vanilla, sugar & oil; whisk with electric beaters until thoroughly blended 
5. Sift in flour, cocoa, baking powder & salt; blend
6. Fill muffin tins 2/3 full; pour remaining batter into loaf tin
7. Bake in centre of oven; cupcakes 15-20 mins; loaf cake 25'ish mins  (a cocktail stick inserted into the middle will come out clean)
8. Cool; drizzle on chocolate icing 

Chocolate Icing (opt)

1. Melt chocolate in small heatproof bowl over but not touching simmering water
2. Take off heat; stir in peanut butter until blended
3. Either dribble icing over cakes OR dip tops in it to coat 
4. Cool on a baking rack; if you like, sprinkle with extra nuts

Comments:

'The builders were here today; I really needed a treat.  The cupcakes were so good I ate 2 for my supper.'  Asian retiree

'Very tasty but a tiny bit dry - that is me being a bit picky.' Handyman

Tips:

• Freeze the loaf when completely cool on the day of baking and, when defrosted overnight, will taste as if just-baked
• Replace chocolate topping with a spinkle of icing sugar or vanilla buttercream
• Reuseable silicone cupcake liners from Amazon

Please leave a Comment in the box below

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

BRAISED BEEF & POTATO STEW, UKRAINIAN STYLE: wallet-friendly, low fat, high fibre, easily digested

A Ukranian stew stuffed with cheaper flavourful cuts of beef and potatoes is classic comfort food wherever you are...  

Thick & unctous Ukranian Beef & Potato Stew, with root & frozen veg

It seems that the classic Ukranian Beef & Potato stew - wallet-friendly comfort food par excellence - has as many variations as American meatloaves and English fruit crumbles.

Some recipes call for small pieces of beef, while others recommend 1inch cubes or slim fingers of beef.  Paprika and cream are added in some; tomatoes and/or root or frozen veg in others.  Potatoes are added at the beginning of the cooking process or near the final stages. 

Ukranian Beef Stew can be cooked on the stove or in a slow cooker.   

67goingon50 combined several recipes and took the all-in-one slow-cooker route (while still struggling with the tail-end of flu).  See Tips for untested stovetop method below.

Don't be put off by the cost of beef; it's on special this week and the recipe makes a great deal of stew with plenty of leftovers to freeze for other meals. 

Stewing beef (£5.75 per 500g/17.6 oz at M&S; lower prices elsewhere) is ideal but bone-in beef, chicken or pork can also be used.

Reader, the result is fantastic.  Richly flavoured, the meat was fork tender, the root vegetables soft and easily digested; the potatoes soaked with gravy yet holding their shape.  The addition of frozen peas and fresh corn niblets add texture and colour.

The stew suits all ages and fits any budget.  Beef (or other chosen protein), potato, onion & carrot are the basics but using up the remnants of your veg drawer adds interest and layers of flavour.  

Cost: £5-7

Feeds: a crowd

Ingredients:

1 tbsp oil
500g/17.6oz stewing beef, gristle removed, in 3cm/ 3/4inch cubes

1 med-to-large onion, diced
2 med carrots, quartered vertically & sliced
1 medium parsnipo (opt) in the same size slices as carrots
1 stick celery, sliced (opt)
1/2 large bell pepper in cubes (opt)

3 cups warm water
2 beef stock cubes or 3 tsp stock granules
60gm/2 generous oz  tomato paste

1 tin tomatoes, juice included
1 tbsp smoked paprika (opt)
5-6 shots Worcestershire sauce (opt)

2-3 tsp salt, to taste (67 used 2 tsp)
1 tsp pepper
3 bay leaves

2-3 large potatoes, in large cubes

1 cup frozen peas

1/2 cut corn niblets (opt)

Method:

PENSIONERS' DELIGHT: CHICKEN TRAYBAKE WITH ORANGE, HOISIN & VEG

Don't forget to have a look at Welcome to the Blog

for the latest grocery/food news

and tips on turning economy food into tasty satisfying dishes

Terrifically tasty easy one-tray supper: under a fiver for 2 meals ...

first published 2019

Mix, cover, pop in the oven, bake & serve: Simples! Plenty of leftovers

This recipe was originally planned as a treat for parents on a frugal date night, at home, when the kids have gone to bed and they can relax with a bit of booze.  

But it also works well as a Pensioner's Delight.  Not only is it wallet-friendly, it's also quick & easy to prepare and can be made in advance.  It's low in fat, high in fibre & protein and makes enough for two meals for 2.

Chunks of healthy veg complement the meaty chicken pieces, bathed but not buried in enticing lower-fat sauce.  

Thighs would be best but you could also use legs or, for an even more frugal meal,  drumsticks*.  

The alcohol is optional; if you prefer, replace it with grape juice or even water or stock.

 

The all-in-one dish, alongside a pretty plate of simple salad ingredients like cheap but sensational Mediterranean Tomatoes and/or a Single Vegetable Salads like Radish or Cucumber. i

Cost: £4.00'ish (6/22)

Serves: 4  

Ingreds:

   4 good-sized chicken thighs, skin removed (freeze uncooked thighs for another time)

   500gm/17oz cleaned unpeeled potatoes in med chunks OR small/new potatoes 

   a scant cup medium sized cauliflower florets

   3-4 med carrots, peeled, in generous 1/2 inch/3.8cm slices on the slant

   2-3 med purple (or yellow) onions, quartered
  

   4-6 spring onions, finely chopped

   

Braising sauce   

    3 tbsp hoisin sauce**

    1.5 tbsp maple syrup or honey
    1.5-3 tbsp sherry/brandy/white grape juice
    1.5 tsp sesame oil
    zest of an orange, coarsely grated
    juice of half an orange
    2 tsp grated ginger
    1 tsp grated garlic
    1/4 tsp 5-spice powder (opt)

garnish: orange slices    

Method:

PENSIONERS' DELIGHT: SMOKED MACKEREL, GRAPEFRUIT & MINT SALAD: low fat & carb; high fibre & protein

PERFECT FOR 1-of-your-2 FISH MEALS A WEEK... 

Smoked mackerel & Grapefruit Salad, stuffed with Omega 3's: tasty, refreshing,  low fat & carb 

Smoked Mackerel is really great at this time of year and still priced reasonably compared to fresh.

It's no longer frugal but is stuffed with health-giving Omega 3. It is so high in good proteins and healthy fibre, you could have a vegetarian meal the next day to make up for the cost.

Smoked mackerel is also versatile.  In a heat wave, it's great in salads whether  teamed with leaves & fruit or/and rice or cooked potato.  

And, of course, smoked mackerel is ready for the plate; it doesn't have to be cooked!

In this recipe, tangy grapefruit and mint provide a lively counterpoint to the rich, succulent fish.

The salad doesn't need exotic cupboard ingredients but still offers delicious layers of flavour.  If budget allows, fresh mint is best but leftover mint elevates fruit smoothies or the high protein make-it-yourself vegetarian felafel.  

Fresh Mint also freezes well; just bung it in its packet in the freezer and retrieve as  needed.  You won't be able to use it to decorate like fresh mint but if you treat it as if it was dried, it'll add a deep - in a good way - layer of minty flavour.  

Cost: £6'ish (less for some brands of smoked mackerel) 

Feeds: 2-3 

Ingred:

  1.5-2 x smoked mackerel fillets*, (around 150gm/5.2oz - the number of fillets in a package can vary) 

 

  1 round soft or crisp lettuce (or a mixture of both)

  1 grapefruit, pref (but a not-too-sweet orange will do)

  1 tsp lemon juice

  1 tsp dry white wine/grape juice

  2.5  tbsp olive oil

  pepper (no salt!)

  4-5 good-sized leaves mint, finely chopped, or 1/3 tsp dried mint

Method:

LOW-CARB SMOKED MACKEREL FISHCAKES: low carb, easy, make-ahead

Have a look at Welcome to the Blog

 (on the Nav Bar above) with advice, info & photos

Tasty not-tuna fishcakes for the carb-phobic replace 'taters with celeriac...

Tasty chunky smoked mackerel fishcakes

These very nice fishcakes are a twist on the usual; instead of mild-flavoured tuna, salmon or cod, strongly flavoured mackerel is the name the game (or the fishcake).  

The mackerel is bound with celeriac, not potatoes, and the fishcakes are deliberately chunky.

They're healthy. Celeriac mash is at the low end of the carb scale and though it's texture is similar to potatoes, has fewer calories.   

Smoked mackerel - one of the blog's favourite fishes - is high in essential fatty acids and easier to keep and store than fresh mackerel.  Its  smoky flavour and meaty flakes are a perfect counterpoint to potatoes or rice.  

Serve with a lemon vinaigrette and salad.

Cost: £4.00

Feeds: 6-8

Ingreds

250g peeled celeriac in 1 cm cubes

300 gm smoked mackerel, skinned, bones removed, in large flakes

6 spring onions

zest and juice of 1 lemon

          1 tsp sumac (opt)

salt & pepper

2 med eggs, beaten 

Optional: flour, breadcrumbs, egg or milk

 Method:

NOODLE SALAD WITH HOISIN & CHICKEN, Triple Duty, frugal, leftovers

An Asian noodle salad choc-a-block with protein and colourful vegetables rings the changes from pasta and potatoes...

Triple Duty Hoisin Noodle Salad, here with egg noodles & chicken 

but plenty of other options. 'Tasty; lovely strong flavours; abundant!' Tasters

Outdoor eating is always a pleasure, no matter what's spread out on the picnic blanket.  But there's no harm in introducing something new and refreshing;  instead of potato or rice salads, try a Chinese noodle salad.  Frugal and healthy, it travels well and much of it can be prepared in advance.

The salad shown has a base of egg noodles with chicken in a dressing rich with sesame, garlic, ginger and hoisin.  But you could substitute prawns or scallops (for those with deep pockets) or firm tofu.  If you don't like the smokiness of Hoisin sauce, try full-bodied slightly sweet Oyster sauce.

Any other noodles in the cupboard will also work well;  try 'glass' green bean starch (dieters') or egg-free or sweet potato or wholemeal noodles.  If you're thinking of stocking up on your next visit to Chinatown, have a look at See How to Use Your Noodle/s'.

As well as being tasty and interesting, the salad is a great repository for raw or cooked leftovers. 

Feeds: 3-4

Cost: £3.50, less depending what's in the fridge

Ingredients:

 3-4 nests noodles

  

  2-3 cups cooked protein: shredded chicken or  prawns or cubed tofu (marinated 20 mins in a mix of 1/4 cup each of reduced salt soy sauce & sherry with 1/4 tsp each grated garlic and peeled ginger)

  1/3 cup finely sliced bell pepper (any colour)

  1/4 cup peeled celery in fine dice

  1/4 cup drained bamboo shoots in matchsticks (opt)

  2 tablespoons hoisin or oyster sauce

  

  generous handful of 3 of the following cooked veg: green beans, mange tout or snap-peas, broccoli flowers, asparagus stems, carrot curls, thinly sliced raw mushrooms, defrosted frozen peas, corn (tinned, drained; frozen or from a cob)

  2-3 tablespoons toasted sesame seeds

  2-3 spring onions, bases and grotty leaves removed, finely sliced

  a handful roasted, salted cashew nuts or peanuts (remove some oil & salt with a kitchen towel) - optional

Dressing:

   3 tablespoons olive oil

   2 tablespoons light vegetable oil

   3 tablespoons any vinegar (67 used cider)

   2 teaspoons reduced-salt soy sauce

   1 teaspoon sesame oil

   1.2 tsp 5-spice powder (opt)

   1 clove garlic grated

   1 tablespoon fresh ginger, grated or 1/2 tsp dried

   1.2 tsp oregano

   2 tablespoons Hoisin or Oyster Sauce *

   pepper & salt 

   (drained orange segments, fresh or tinned in juice)  opt

Method:

ONE-PAN CHICKEN WITH ORANGE & HOISIN, no-alcohol option, double duty

Easy terrifically tasty one-tray supper for family or friends...

 Chicken, Orange & Hoisin Adult traybake, option for kids 

'Sophisticated, lightly beautifully exotic; really tasty' Retired writer

photo 28/2/18 

This recipe originally started out as a treat for parents on a frugal date night, at home, when the kids have gone to bed and they can relax with a bit of booze.  Or as a budget friendly main for an adult dinner party.  

But the distinctive mouth-watering supper easily transforms into family dinner by replacing the alcohol with grape juice or even water or stock.

Chunks of healthy veg complement the meaty chicken pieces, bathed but not buried in enticing lower-fat sauce.  

Thighs would be best for this dish but drums can replace be added.  

The all-in-one dish, alongside a pretty plate of simple salad ingredients, is a delight for cook as well as guests.  It will go a lot further served on a bed of noodles or rice with extra steamed vegetables. 

Cost: £4-5

Serves: 4-6 (any leftover meat can be frozen for packed lunches)

Ingreds:

   750gm/26oz (6-8 pieces) chicken thighs or thighs & drums, skin removed

   500gm/17oz cleaned unpeeled potatoes in med chunks OR small/new potatoes 

   a scant cup medium sized cauliflower florets

   3-4 med carrots, peeled, in generous 1/2 inch/3.8cm slices on the slant

   2-3 med purple onions, quartered
  

   4-6 spring onions, finely chopped

   

Braising sauce   

    3 tbsp hoisin sauce*

    1.5 tbsp maple syrup or honey
    1.5-3 tbsp sherry/brandy/white grape juice
    1.5 tsp sesame oil
    zest of an orange, coarsely grated
    juice of half an orange
    2 tsp grated ginger
    1 tsp grated garlic
    1/4 tsp 5-spice powder (opt)

garnish: orange slices    

Method:

EXCEPTIONALLY TASTY NO SUGAR ULTRA GRANOLA, Vegan, High Protein, Budget friendly, easy

One of 67's most popular recipes ever...

Nut & Seed Ultra Granola: No-added-sugar, High-Protein

(Updated 5/19)
This vegan breakfast cereal is an exceptionally tasty, gently sweetened, lightly crunchy granola that is also very healthy.  The combination of sunflower, sesame and pumpkin seeds is said to have the same protein value of steak.

The recipe was inspired by a 20-year-old No-Sugar cookbook which the Blogger no longer has.  Changes were made for maximum taste, texture and goodness. 

It's an easy-peasy recipe -- mix, slide into the oven and allow the aroma of baked grains and nuts waft tantalisingly through your home.   

"A small bowl of porridge each day could be the key to a long and healthy life, after a major study by Harvard University found that whole grains reduce the risk of dying from heart disease..."   Daily Telegraph, 5/1/2015

67 loves organic Irish oatmeal* but standard oats are also excellent and economical.   Either way, with the money saved, berries to scatter on top become more affordable. 

The frugal can halve the amount of seeds and nuts and store the remainder in an air-tight container for next time                                   

Cost: minimum £2.00 (2019 prices)

Serves: many 

Ingred:

450gm/16oz oatmeal (not jumbo oats)

2 oz/57 gm dried, unsweetened coconut

2 oz/57 gm sunflower seeds

2 oz/57 gms sesame seeds (opt - sesame can cause an allergic reaction)

2 oz/56 gms pumpkin seeds

2-4 oz/ 57-112 oz nuts of your choice.

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method:

SINGLETON DELIGHT: BRAISE & PRAISE MEDITERRANEAN CHICKEN WINGS

End week treat: more than a snack, not quite a meal for a busy singleton...

Braise & Praise Chicken Wings 

67 usually has a few organic chicken wings* hanging about at the end of the week.

Wings - whether organic or not - are perfect for a quick evening meal that's more than a snack but not quite a meal.  Perhaps before heading out Friday night, making sure you're not revelling on an empty stomach?

The great thing about this dish is that it uses up a few of the end-of-week veg.  A bit of browning, a bit of slicing, toss things into a pan, cover it and 15 minutes later, you've a meal.  It'll also work with other chicken pieces, though cooking times will need to be adjusted.

It's deliberately free of aromatics like garlic or ginger to pander to sensitive stomachs.


Cost: £1.50-£3 + leftover veg
Serves: 1 but  multiplies easily

Ingreds:
    3-4 chicken wings
    olive or light vegetable oil

    any or all of:  
        small handful diced yellow onions OR sliced white of spring onions
        small handful mushrooms, sliced
        up to 1/2 bell pepper, in 1/2 inch/1cm slices
        tomatoes, de-seeded & in small chunks      

       2 tbsp sherry 
       2 tbsp stock or water

       1-3 tsp reduced salt soy sauce
       any other quick cooking green veg

       Garnish: sliced cucumber       

      Optional: instant noodles or defrosted rice

Method:

STIR-FRIED TURKEY DRUMSTICK WITH CABBAGE & CORN, low-carb

Tasty easy wallet-friendly Saturday lunch stuffed with healthy ingredients

first posted 2018, updated 10/24 

Healthy, wholesome light & lovely weekend lunch 

Saturday is a busy day in many households and this super-easy dish is a delight to share before everyone heads off to do their own thing.

Turkey drumsticks are best for this dish and they are plentiful and usually at reduced prices after Thanksgiving.  67 buys a whole turkey leg and sets the thighs aside for another recipe.  

If turkey's not on the menu, chicken drumsticks from a trusted supermarket will do.  

Cabbage is not often used in a stir-fry, and apricot brandy is not often used in an Asian marinade, but a lovely organic cabbage needed using up; 67 suspected its strong flavour would work well with apricot brandy.  The fruity liquor slightly sweetened the cabbage - in a good way - and both beautifully complemented the dark turkey meat and crisp corn kernels. 

Rice portions were small to reduce carbs but the dish will go a lot further if normal portions of rice are served

Cost: £5'ish depending on size of turkey portion (10/24)
Feeds: 2-4, depending on carb portions

Ingred:
    meat from 1 good-sized Turkey drumstick, tendons & bones removed (or 6 chicken drums)

Marinade: 
     1.5 tbsp reduced salt soy sauce
     2 tbsp apricot brandy (or sherry or grape juice)
     1 generous tsp cornflour
     1 med-large clove garlic, peeled & finely grated (if a fodmap-phobe, use oil  infused with garlic instead of plain oil)
     1 generous inch fresh ginger, peeled & finely grated

     peanut or light vegetable oil
     water 

    2 mugs finely shredded cabbage, washed & drained (67 used organic sweetheart - the pointy one - but any green cabbage will do)  
     2/3 mug drained corn niblets

   pre-cooked brown rice (67 used frozen defrosted)

   Optional garnish: sesame seeds, finely sliced spring onions (green & white) 

Method:

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:

POST FIREWORKS SOUPS: HOT & SOUR SOUP, hot in every way, part prepare ahead, fod map friendly, vegan, low fat

Soups for Hallowe'en often offer a kick of spices to take off the chill after outdoor events.  This one, for sophisticated diners, has an Asian twist with exotic heat.  It's stunningly delicious...

first posted 2018; updated 11/2024

Hot & Sour Soup - warming and health giving!
'I love this; it's got amazing flavours & is so easy to digest!'  Taster 

An Oriental favourite, Hot & Sour Soup, gives an exotic twist to any Hallowe'en party, with gentle lashings of heat (and, no, that's not a contradiction!).

It's not only unusually delicious, it's also packed with ingredients that boost the immune system at a time of year when it needs strengthening. 

Unlike most commercial Hot & Sour soups, 67's does not have a clear base.  But it shares good strong flavours and has the added bonus of creamy,  non-dairy textures.  With plenty of fresh ginger and chilli, the soup warms and invigorates internally.   

There are several steps to complete to get to the finished product but they're straightforward and well worth it.  They can be completed in two stages.  

Three ingredients are needed which may require some shopping.  One - dried shiitake mushrooms (expensive but keep forever) -  requires a trip to Chinatown. The other two - tinned bamboo shoots and tofu - are often available in major supermarkets.  The dried/tinned products keep well and will add unusual savoury undertones and textures in other dishes.  See Chinese Ingredients to Spice Up Your Cooking.

The soup does not freeze well but is so tasty it will go fast.

Cost: between £6-8'ish, once special ingred are purchased
Serves: 8-12; recipe halves nicely

Ingred:
   2 med to large dried reconstituted Chinese mushrooms, incl juices (see method) set aside (optional but adds unique flavour; replace with equivalent dried porcini mushrooms)

   1/2 cup/70 gm/2.5 oz bamboo shoots

   70-100 gms/2 1/2-3 oz minced poultry, shredded white fish or minced seafood (vegetarians/vegans can replace with soya mince or crumbled tofu)
   1/2 tbsp light veg oil
   soy sauce

   5 cups/1 litre good stock (pref home-made but granules, cubes are ok)
   1 tbsp reduced-salt (not low-salt) soy sauce
   1 large clove garlic, minced or grated (opt)
   1/2 to 1 tbsp grated peeled ginger

   2 tbsp cornstarch mixed with 3 tbsp cold water  
   1 tbsp toasted sesame oil

   1 chilli, halved and de-seeded OR 1-2 tsp chilli flakes  
   2-3 tbsp red wine vinegar/red grape juice

   1.5 -2 pads tofu (250g/8oz-325g/11oz), thinly sliced or diced (silky will do but will collapse as it cooks)  *67goingon50 uses Clearspot or fresh firm tofu from one of the three major Chinese supermarkets on London's Gerrard/Lisle Street in Chinatown. 
   

   1 tsp coarse black pepper
   2/3 large mug frozen peas
   2 lightly beaten eggs (opt for vegans)

Method:

1. Chinese Mushrooms.  Pour boiling water over dried mushrooms; leave at least 20 mins; drain, reserving juice but discarding sediment; remove stems; slice caps thinly; set aside  
2. Bamboo Shoots.  Drain & rinse; cut in thin matchsticks; set aside
3. In a large heavy pan over medium high heat, saute meat/fish/veg protein in a little oil until crumbly & brown; add soy sauce, ginger, garlic and chilli; stir
4. Add stock, red wine vinegar and reserved juice from dried mushrooms; stir
5. Reduce heat to med; mix cornstarch with cold water to make a slurry; add to pan, stirring until the mixture begins to thicken   
6. Add mushrooms & bamboo shoots
7. Bring to a boil and take off heat; set aside; if part preparing ahead, cool & refrigerate
8. When ready to serve, remove & discard fresh chilli if used 
9. Add tofu & bring to a boil
10. Add peas, pepper and sesame oil
11. Beat eggs lightly; pour in a thin stream into the soup; remove from heat
12. Serve with finely diced chilli or chilli flakes on the side

Comments:

'I could eat this all winter; it's got amazing flavours, makes me feel warm inside and is so easy to digest!'  Retired writer

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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.