RICE SALAD WITH GRAPES & HOISIN CHICKEN: easy, satisfying, portable, healthy, low-sugar & fat

Quick nutritious and tasty salad of rice, grapes and chicken provides lashings of energy for a busy life...

Fruity spicy rice'n chicken dish for a busy life

We all know what it's like trying to eat healthily and well during an election.  If, at the same time, you're trying to balance a second committment, food prep can become a big distraction.

That's why this salad was created.  Make enough of the ingredients for 2-3 servings, assemble as needed, pack one for now and another for later.  

67 used rice as the carbohydrate base but it can be repolaced with pasta or cold potatoes.  

The chicken, easy-peasy but with a spicy more-ish sauce, is easily cooked in an air-fryer or oven.

All ingredients remain fresh and zesty for three days (including cooking day).  

With M&S higher welfare chicken legs still at around £1.50 for 2, the recipe is not going to bust the budget.  In fact, it's worth buying an extra packet of legs, marinading and cooking them at the same time, and freezing for another time when cold. 

Cost: £2.50'ish (6/24)

Makes: 2 servings

Ingredients:

Salad

1-1.5 mugs cooked & cooled brown rice (pref), white rice, pasta or potatoes

2 whole chicken legs, raw

small bunch firm purple/red grapes

1/2-3/4 mug fresh green beans or mange tout

handful spinach or lettuce leaves

Marinade:

3 tbsp hoisin sauce

1 tsp orange zest

1.5 tbsp orange juice

1/16th tsp (if that!) chilli crisp or hot sauce like tobasco or siracha (opt)

Orange Yoghurt Mayonnaise

   3 tbsp strained 0-fat yoghurt 

   1.5 tbsp mayo

   3/4 tsp orange zest

   2 tsp Hoisin sauce

   pepper & salt

Method:

PENSIONERS' DELIGHT: LEMON PEPPER PASTA:, frugal, opt for dairy free, hot or cold

A simple, delicious pasta dish for a two-some/singleton that won't break the bank...

 Simple Lemon Pepper Pasta
'gorgeously lemony & cheesy'

Okay, it's pasta, and pasta are carbs but one day a week when carbs are allowed is good for the soul.  

To compensate, the dish is low in cholesterol so great for the health conscious.  If you use vegan parmesan, it's even lower in fat.

Thius a classic Italian recipe which 67 adapted to add fibre and offer alternatives to cut costs.  

That said, even though the basic recipe is ultra frugal, there's no stinting on flavour. The pasta is bathed in creamy lemony & cheesy flavours.  The basil (sadly forgotten in the photos), adds punch and colour. 

To raise the dish to the next level, extra options can be added.  And it shouldn't cost too much, especially if they're leftovers or condiments from the cupboard/fridge.  

67 added asparagus, avocado, peas & radish because they were in the fridge but would have no problem just adding 1 or 2 items like artichoke hearts or asparagus.

Lemon pepper pasta: wallet-friendly extras raise the flavour bar 

Cost: min. min £2.00'ish (7/24)

Feeds: 2 (singletons, halve amounts or save leftovers for packed lunch next day) 

Ingreds:  

7 tbsp olive oil

7 tbsp freshly grated parmesan (or other cheese of choice)

4 tbsp lemon juice (about 1 whole lemon)

1/4-1/3 tsp salt (to taste)

few pinches coarsely ground black pepper

8 oz pasta, pref wholemeal; spaghetti is ok but any shape will do

generous handful pref fresh basil, coarsely chopped (or generous 1/8 tsp dried basil; in a pinch, fresh parsley will do) 

1/2 tsp fresh lemon zest

Choice of 1-3 x 1/2 cup:

 asparagus 

 artichoke hearts (tined, jarred or deli)

 olives ((tined, jarred or deli)

 frozen peas 

 fine green beans

PLUS optional:

   ripe avocado in bite-size chunks, bathed in lemon juice 

   thinly sliced radish for garnish

Method: