CHICKEN SCRATCHINGS: crisps made from of chicken skin; low fat

These are a lighter, skinnier more-ish version of pork scratchings but much much healthier.

Chicken skin turned into a wonderful 'picky bit'appetizer
 that's low calorie, low-cost and delightfully crunchy
Courtesy of Reddit and licensed for reuse under this Creative Commons Licence

The recipe is very easy.  

• Preheat oven or air fryer to 200c/392F.  If using the oven, place a cooling rack in the base of a cookie tray with a low lip (the chicken skin does not sit in its own fat; it drips through) 
• Remove the skin from a whole chicken or a package of thighs or legs; cut skin into good sized segments ie breasts, thighs, drums 
• Spread the chicken skin as flat as you can without overlapping too much (it will shrink as it bakes) on the rack in the baking tray OR in the air fryer
• Bake at 200c/392F  20'ish mins until all the fat has melted and drained away, and the skin is golden brown, crispy and very crunchy
• Season lightly 
• Serve broken into bite-sized shards as a garnish for soups or salads 

Comments:  

'WOW!  These are jusr amazing! I'm tempted to buy a second chicken just for the skin.'  Retired writer

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.

FRUGAL ARCHIVE FAV: CHUNKY LENTIL SOUP WITH SPINACH & MINI MEATBALLS

 Lentil Soup from 2016 that always has them coming back for more...

updated 11.25; first published 2023

Not just a load of ol' hippy lentils -- fabulously delicious comfort food for all! 

Everything seems to be rising in price at supermarkets and greengrocers, and not just a little every now and again but by huge leaps and bounds.

Many people have been forced to look to hearty soups with pulses and root vegetables supplemented with a little protein of choice for meals.  It's a sensible move.

Lentil soups have been a staple of the 67 diet for ages -- they're wonderfully waming and soothing.  They can have a reputation for being dull and hippy'ish.  

This recipe  (and 67's other lentil soups) howevwer, alters that image forever.  It's colourful and full of exciting flavours but still remains within most budgets.  

For carnivores, it contains small amounts of beef but is equally good with shredded ham hock or pastrami or salt beef. 

Or you can forgo animal protein altogether and serve it with cheese and walnut soda bread,  unforgettable flaky cheese biscuits or sliced vegetarian/vegan sausages.   

The spinach adds a lovely hit of colour, texture and flavour.

Cost: min £4.25'ish (11/25) but rises and falls depending on protein 
Serves: 6-8 (recipe halves easily)

Ingred:
   2 med onions or equivalent well-cleaned fennel, in med dice
   2  large sticks celery, peeled with the inner canal wiped clean & in med dice
   2 carrots, med dice
   1 large potato, in med dice, peeled if you like
   olive oil
  
   1 cup red lentils, 
   1-2 tsp veg granules (opt)
   1 fresh red chilli, top & tailed & with seeds removed, in tiny dice OR 1/4-1/3 tsp chilli flakes (opt)
   1 bay leaf
   2 pints good stock or water
   pepper & salt
   1 tbsp finely chopped parsley

   couple of handfuls washed spinach, stems removed

   150 gm 90% fat-free beef mince, in rough teaspoons-full, pre-poached in boiling water 5 mins; OR 150 gms cooked shredded ham hock or pastrami OR 150 gms vegetarian frankfurters (67 likes Tivali) in med chunks

Method:

TRANSFORM LEFTOVER SALAD INTO MOUTHWATERING FRIED RICE AND/OR FLAVOUR-PACKED STOCK, thrifty, uses up leftovers, healthy

Waste not, want not...

 Leftover salad materials add colour and texture to Fried Rice

67goingon50 is used to cooking salad ingredients  -- Asian chefs often incorporate them in stir fries and turn them into garnishes in soups.  (Try lean pork and cucumber, Art of Stir Fry)  

This post's two recipes are  great clean-out-the-salad-drawer dishes, essential in these ultra-budget-conscious, swap-ingredients-in-and-out tumultuous times.  

They're also Triple Duty, suitable for plant, fish or meat diners.

1.  LEFTOVER SALAD VEG FRIED RICE (See The Art of Stir Fry)

As a means of using up some of the things in your fridge, this recipe is ace.  Tasty as all get out, any leftover cooked meat or fish, cooked veg and salad veg can be used.  Cubed firm-set tofu, plain or spiced, is also good. 

Don't be afraid to stir-fry cucumber, radish or tomatoes -- they add a wonderful edge and help moisten rice which can be a little dry.

Cost: max £2.00'ish (2023)
Feeds: 1-2

Ingred:
   1/2 mug diced raw cucumber
   1/4 mug sliced radish
   5-6 thickly sliced mushrooms   
   at least one heaping mugful of cold cooked rice  
   1-2 med tomato, seeds and all, diced, sprayed lightly with olive oil and lightly salted
   1 tsp grated fresh ginger
   1 tsp grated garlic  
   at least half a mugful of cold cooked diced meat OR flaked fish OR firm tofu (marinade plain tofu in a 1-1 mix of soy sauce and sherry/wine/grape juice for 20 mins)
    Oyster Sauce or Reduced Salt Soy Sauce (used sparingly)

Optional Garnish: 

fried eggs 

OR 1 well beaten egg, fried and cut into strips

Method:

1. Stir fry cucumber, radish & mushrooms over high heat in a pan lightly sprayed with groundnut (peanut) or other light veg oil for 1-2 mins
2. Add rice, tomato, ginger & garlic.  Stir quickly; add protein.
3. Reduce heat to med-high, cover pan and allow to steam gently for a couple of minutes or until heated through.
4. Add a scant tablespoon of oyster or soy sauce; stir through rice mixture.
5. Taste for seasoning.  Add pepper but only a little salt.
6. If not using other protein, topped with one fried egg per person or strips of a cooked omelette 
7. Serve.

Broth Cup

2.  QUICK VEGETABLE STOCK

Salad veg that is off its best and even a bit bruised is perfect for vegetarian stock.   67 originally intended to use the veg to add to and intensif classic veg stock.  But after just half an hour of cooking, the salad veg produced stock sweet and deeply flavoured enough to stand on its own.   

Costs: little
Feeds: depends on how much salad & veg you have

Ingred:
    1-2 generous mugs of any or all of: lettuce, cucumber, mushrooms, radishes, tomatoes, carrots, celery and any other raw veg except beets
   1 large onion
   1-2 small chillis, seeds & membrane removed (opt)
   4-5 cloves garlic, grated (you won't taste them)
   1 generous tbsp fresh ginger, peeled & grated, or 3/4 tsp dried
   1 med-large potato (opt)
   handful fresh herbs including parsley or thyme, or 1 tbsp dried
   1 bay leaf
   enough water to cover veg by at least 2 inches

  
Method:

CALAMARI RICE SALAD, quick & easy, leftovers, wallet-friendly

Sometimes it's a relief not to cook...

updated June 2021

A quick tempting meal with the help of deli friends & a superb wheat-free tabbouleh

When life's ultra-busy, it's a relief to know that a food from the freezer, leftovers and deli treats can produce a fabulous meal in minutes.

Deli ingredients offer great flavour boosters when it's too hot or you're too tired to cook.  With their variety of sauces - hot and spicy or mellow Italian - they will transform cold rice or pasta and vegetables.   

67's first choice of deli treats* will usually be calamari and prawns but the antipasti mix of artichoke hearts, olives and sun-blush tomatoes always appeals.  When deli food is (as often happens) on special at 3 for £7 instead of £3.50+ each, that's a bargain!

Mediterranean Calamari Rice Salad arose out of an excess of Wheat Free Tabbouleh (which itself used up an excess of parsley & mint) and a few leftover artichokes, sun-blush tomatoes and olives from an antipasti mix.  They were all added to pre-cooked brown rice (in this case, defrosted overnight) with calamari in beep-sized pieces.  Lovely!

However (see tips below) you can obviously start from scratch.  Fresh calamari is wonderful and most fishmongers know exactly what to do with it but you will need to cook with care - it turns rubbery very quickly.  Obviously the dish will no longer be quite so frugal but on the other hand, not excessive either, considering the convenience and saving in time. 

Feeds: 1 but see tips below for 4 or more
Cost: min £1.00 plus leftovers; more if starting from scratch

Ingred:
   3-4 tbsp brown rice
   2-3 tbsp wheat free tabbouleh
   2-3 tbsp artichoke hearts, fronds removed
   a few sun blush tomatoes
   a few olives
   pepper & salt
   couple of pinches chilli flakes or a shot of tabasco (opt)

 1/2 container deli calamari or freshly prepared & cooked calamari

Method:

1. Mix all the ingredients together
2. Check seasoning
3. Serve at room temperature

Comments:
'So easy to put together. If all leftovers tasted this good, I'd be as happy as Larry.' Retired writer

Tips:

• add more rice to make this dish go further
• for 4 or more: 1 coffee mug rice, cooked per instructions and cooled; 1 deli container calamari (sauce of choice), 1 deli container antipasti drained, enough of 1 recipe Wheat Free Tabbouleh to moisten but not overwhelm the rice salad ingredients 

*usually M&S

More salad recipes on NavBar: Recipes II/Salads...

Please leave a comment 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.

SPICED PHEASANT WITH ORANGES: low fat & cholesterol, dairy-free option, slow-cooker, fodmap options

Take advantage of seasonal low prices on game birds...

first posted 2017; updated 10/24

Non-traditional Pheasant in Middle Eastern spices with orange
(served with low-carb mashed swede with pepper, cauliflower, celery & corn)
'Rich & full-bodied with hints of mysterious souk' 'Tasters

Pheasant braised with exotic flavours is a scrumptious autumn treat, (expecially if you've been gifted pheasant) but still surprisingly wallet friendly.  

Pheasant are in major supermarkets and good butchers* in October & November for  £6'ish.  One will feed two generously.  They're pretty thoroughly plucked apart from one or two tail feathers which can be removed with sterilised tweezers.

Like all game birds, pheasant is lean and low in fat; care must be taken to stop them drying out.  Traditionally, they are served roasted and rather rare but only if they are young birds.  

Whatever their age, 67 prefers well cooked meat and opts for slow cooking.   The flavour of the juices intensify and the flesh becomes succulent and melting.  

Cost: £6.50'ish (10/24)+ cost of alcohol, if using

Serves: 2 

Ingred:
    1 whole pheasant  

    2 tbsp oil (or if fodmap, garlic infused oil)
    1/3 tsp cinnamon
    3 cardamon pods (opt)
    1 bay leaf

    1.5 large onions (for fodmap-phobes, replace with equiv fennel OR celeriac or a combo of both)
    generous 1/2 tbsp grated garlic (see fodmap reoplacement in Tips below)  
    generous 1/2 tbsp grated peeled ginger

    2/3 tsp cumin
    2/3 tsp coriander
    2/3 tsp turmeric
    2/3 tsp smoked paprika
    2/3 tsp chilli powder

    2 skinned tomatoes crushed; or 2/3 cup tinned tomatoes

    water/stock to cover, including an (opt) shot of brandy
    1/2 tbsp Dijon mustard
    zest of one orange
    juice of one orange

    segments of orange