Turkish Pide with an Easier Life twist (Updated): kidult food, prep ahead, low-fat, dairy-free, option for spelt flour

Pide is a low-cost staple in Turkey, a pizza-like bread covered with a layer of spiced minced meat and vegetables

updated 2025; original 2016

Weeknight treat, wallet-friendly fun family fare

In Turkey, the dough and filling are raw when the pide goes into the oven, giving crispy sides and a soft base for the meaty filling.

67 however prefers a crispy base, and in order to make life easier for cook on weeknights, pre-cooked a low-fat filling.  On the day needed, the bread boat - which takes only 15 mins prep - is flash-baked to prevent a soggy bottom.  

Minced lamb is the traditional filling but releases a great deal of fat and is rather expensive in the UK.

67 used beef instead, draining off fat to reduce cholesterol.  Minced turkey or chicken can also be used but the spices will need to be increased by 1/8.  

Vegetarians/vegans can replace meat with a favourite veggie mince OR if you don't have gut issues, crumbled firm tofu, fresh or out of a carton.  Increase spices by 1/8; test by frying a little of the filling and adjust seasoning accordingly.

Serve with crispy lettuce leaves and chunks of cucumber.

Cost: £4.50'ish (2/25)
Feeds: 3-4

Ingred:   

Filling:

Crispy Noodles with Protein, Chilli, Veg & Gravy : protein leftovers, wallet friendly,

Easily create this rich crunchy Chinese restaurant favourite at home... 

updated jan 25; original 2015  

 The Chinese Sunday lunch?? Crispy Noodles with protein, veg & lots of gravy

What's your favourite comfort/indulgence food at your family Chinese restaurant?  Before we all became so cholesterol concscious, the Blogger's was Crispy Fried Noodles with Chicken Veg and Gravy.

It isn't possible to produce a low-fat version but 67's offering is definitely lower in fat. It is also wallet-friendly, using up leftover proteins (especially after Christmas and Easter), and has plenty of fibre rich veg.

Cost: min £1-2.50 depnding on leftovers (jan '25)

Feeds:1 but multiplies easily 

Ingreds per person:

1 nest noodles

50-100g cooked meat

min 80 gm easy cook veg: green beans, mange route, tender stem broccoli, small cauliflower florets or carrot sticks OR frozen veg

scant 2/3 cup gravy either (i) leftover meat gravy OR (ii)leftover or freshly made mushroom gravy OR (iii) if you must, Bisto granules 

Method:

BURGER SOUP: FAMILIES & PENSIONERS: dairy-free, lower fat/cholesterol, high fibre, easy, good value

Pleasing, satisfying North American Classic, cousin of the Beef Stew...for families or pensioners: 

1. Family

updated nov 2022

A hearty bowlful of beefy deliciousness 

This is one for the  favourites' list -- especially since Waitrose & M&S contiue to sell 500gm 20% fat beef mince at around £4.25 - not a bargain but decent value. (10/25).  But if you want to use a higher grade beef or kosher beef, that's fine, too; nsame methods apply but obviously costs rise.

Two recipes are available,one for families and one for pensioners.

Don't be afraid of 20% fat beef; the fat released is usually good quality.  The flavour of the beef is excellent and in 67's past experience, a bargain.

67's method for cooking the mince removes as much fat as possible (making it more suitable for cholesterol-phobes).  

Like many American supper dishes, 'Burger' Soup is hearty, easy to make, and reheats well.  There is an element of 'kidult' food here - it's a soupy version of the hamburger - but everyone who's eaten it (including the Blogger) loves it. 

As for the chief cook and bottle washer, the soup is a godsend one-pan wonder: you only need some warm bread/buns to go with, find a bit of salad and throw-together a dessert for a great, satisfying meal.  

To continue the American theme, 67 defrosted some recently baked banana cupcakes and topped them with peanut butter frosting. But quick, easy and more-ish brownies would also work.  

If beef is not in your food plan, turkey or chicken mince is an even lower-fat/cholesterol alternative. 

The vegetables can be chopped and changed without affecting its deliciousness; the soup freezes well. 

The slow-cooker method is recommended for best flavour but a stove-top version is included. 

1.  FAMILY VERSION 

Cost:  min £6.00'ish (10/25)

Feeds:  6

Ingreds: 

500gm/17.5oz ground beef

olive oil 

 

1 onion or half a fennel, (tough outer leaves removed, inner leaves soaked in a mixture of 9:1 water & white vinegar 20 mins; in small dice

2 sticks celery, in chunks (bite-size for slow cookers; smaller for quick version)

2 carrots, in chunks (bite-size for slow cookers; smaller for quick version)

bell pepper, topped, tailed, de-seeded and de-membraned, in bite-size chunks

2 cloves garlic, grated (opt)

2-3 med potatoes, in bite-size chunks, or a combo of potatoes, parsnips, swede or other root veg (2'ish cups)

1 can tomatoes 

1.5c beef broth (granules will be fine)

1.5 tsp tomato paste

2 tsp Worcestershire sauce

1/4 tsp salt 

1/4tsp pepper

1/2 tsp oregano

1/8tsp cayenne    

          

       

After soup base is cooked:       

       1 can (any old) tomato soup (M&S 65p)

       1 cup frozen peas or frozen diced mixed veg (if you can find them)

       Garnish: 1tbsp fresh or 1 tsp dried parsley flakes 

Method:

UPDATED BUTTERNUT SQUASH, ORANGE & GINGER SOUP: Vegetarian, dairy-free option, easy, prep-ahead, wallet-friendly

Warming Butternut Squash soup tantalises with Christmas flavours  but work equally well for Hallowe'en & Nov 5th.(Update)

                                                                                                                  first posted 2020; updated 2024

Hints of ginger & orange in this full-bodied party soup 

A bowlful of this luscious Butternut, Ginger & Orange soup is a delicious treat, sliding down like warm silk.  

It'a vegan, make-ahead, easy and wallet-friendly -- a boon for cooks as well as health-conscius family and guests.

If you can find a Golden Butternut squash (instead of standard gourds) the flavour of the soup is ambrosial. Grown in Greece, Golden Butternut Squash is promoted as having richer, sweeter and fuller flavour, intensified by roasting the squash in advance  

If Golden Butternut isn't available, a regular one will still tastes lovely. Fresh ginger adds warmth without heat, and fresh orange juice  adds a lovely citrus backdrop.

The recipe makes a very generous portion of thick rich soup base, too much for most households unless you're entertaining a crowd.  67 recommends freezing half the base for another time.   

Soup as a first course is always a wise dinner choice from a budget point of view -- soup satisfies hunger pangs without dampening the appetite but cuts down on demand for expensive mains.  

Cost: min £3.75'ish (9/24)

Makes: almost two litres

Ingreds

   1 good-sized (about 1kilo/2 pounds) butternut squash, peeled, seeds removed, in large bite-size pieces (see how to cut and peel a butternut squash from The Kitchen)

   2 handfuls cooked brown rice (adds fibre) OR 2 potatoes, peeled

   2 tbsp olive oil

   pepper & salt

  scant 1/2 cup white & light green bits of spring onions

              OR 1 med onion, coarsely chopped (FODMAP, see Tips)

  2 decent-sized stalks celery, peeled, chopped

  2 large carrots, washed and coarsely chopped

  1 tb olive oil

  scant tbsp dairy or plant butter

  1 quart/2.5 cups chicken or good vegetable stock (67 uses Marigold vegan granules)

Ingredients for each half recipe of base:   

   1.5 tb finely grated peeled ginger

   zest and juice of a medium orange (about 1/2 cup)

   slug olive oil

   min 1/2, max 1 litre good stock, depending on how thick you like your soup 

Garnishes:

• finely chopped chives
• Memorable Crunchy Croutons
• vegan bacon bits

Method:

SEAFOOD PANCAKE, KOREAN STYLE: wallet-friendly, quick'n easy, low-salt, vegetarian option, higher fibre, vegetarian option

With food budgets so tight, Savoury pancakes & waffles look like becoming a trend... 

Seafood & Scallion Pancake, Korean style

Pancakes and waffles are, after all, thrifty, filling, quick, easy and delicious.  And  they stand in for a variety of meals: breakfast, lunch, dinner and snacks.

This Korean-Style Seafood Pancake, adapted from maangchi*, is more special than most but is not overly extravagant, especially while M&S seafood is on a 3-fer-£12 offer.  It's especially suitable for pensioners/couples looking for a celebration meal.

If youve had a meal in a Korean restaurant, you'll know how popular Korean pancakes are.  This one is both soft and crispy and delightfully savoury, without spice or garlic.  Usually served with hot'ish sauce, the pancakes also go well with 67's own make-ahead (milder) Sweet Chilli Sauce or if time is short, oyster or hoisin sauce.  

The spring onions don't overwhelm; they soften and mellow after cooking.

The pancake is wonderful at any time of day.  On its own, it's a protein packed low-carb delight but served with rice or Asian soup noodles, it's even better.  

Cost: £4.00'ish (2023)

Feeds: 2, multiplies easily

Ingredients:

100gm/3.5oz all purpose flour

1 tablespoon cornflower

       1/2 teaspoon kosher salt 

 

3/4 cup very cold fizzy water

3 tablespoons vegetable oil

5 green onions, top & tailed, in 3 inch chunks

small handful thin green beans, topped & tailed

150gm/4-5oz ready-cooked prawns, calamari & mussels (or choice of vegetables in fine matchsticks with something like tofu if you like) 

salt & pepper

 

one large egg, beaten 

thinly sliced red pepper, opt

Method:

HOW TO CUT CARBS & STAY IN BUDGET:15 MINUTE SPICY GLASS NOODLES ; high fibre, Triple Duty

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

Low-carb Diets and Budgets don't always get along very well...

Springy low-carb noodles, crunchy veg & peanut-y dressing = wonderfully summery Asian salads.  Add protein of choice, here prawns.
'really fresh and bright taste; peanuts & other crunchy bits give added interest.' 

But careful choices can make life a lot easier for slimming or health-conscious shoppers during out Cost of Living Crisis.  

Cutting back on carbs often means more has to be spent on vegetables, fruit and expensive protein (animal or vegetable) to satisfy the appetite and balance intake.

Dieters' Delight Noodles

Most of us could (should) not live without carbs and one of 67's favourite solutions is noodles made of green bean starch.  (See How to Use Your Noodle/s) Also called 'glass' or 'thread' noodles, they are not totally carb free but the starch is of a different order to 'taters or wheat based products like bread and pasta.  'Glass' noodles are springy, transparent and quickly absorb flavour.  They are found in Chinatowns. (Also, surprisingly, Sainsbury's & Tesco!). Costing £2 for 8x2oz individual portions, they sell out quickly.  

Spicy Glass Noodle Salad is a wonderful combo of Asian flavours and Western Veg & Protein.  Triple Duty with a vegan base, it is easy to put together and can be made ahead.  It'll also helps use up items 'resting' in the veg drawer!

Dieters' Delight Noodles

Cost:  £1.50 plus cost of protein (Prawn Noodle Salad using 140g/70z cooked prawns works out at  £5 for 4 portions)
Feeds: 3-4; (recipe halves nicely)

Ingred:
   114gm/4oz 'glass' green bean starch noodles
(OR rice or egg noodles)

   6 tbsp spring onions, white & green, finely chopped
   
   30g/1oz drained tinned water chestnuts, in fine matchsticks
   30g/1oz drained tinned bamboo shoots, in fine matchsticks

   30g/1oz finely sliced red bell pepper

   1/4 cup defrosted frozen peas

   any cooked leftover veg like cauliflower, broccoli, green beans, mange tout 

    generous handful salted roasted peanuts, coarsely chopped (if using store-bought, rub roughly with paper serviettes to remove smoky of the oil and salt)

     min 140g/7oz protein, if using

   pinch or two chilli flakes, to taste (opt)

Dressing:

1 tsp sesame oil (opt)

2 tbsp peanut butter or tahini

1.5 tbsp cold jasmine tea (or stock or water)

1.5 tbsp soy sauce, pref reduced salt for oldies   

1.5 tbsp red wine (or other) vinegar

1.5-2 tbsp sugar or honey or maple syrup

1.5 tbsp peanut or other light veg oil

2 med cloves peeled garlic, grated

30g/1oz peeled fresh ginger, grated

juice & zest of half an orange

Method:

SUPER-SIMPLE SUPPER: PORK ESCALOPES WITH PINEAPPLE: quick & easy

Delicious, quick supper after work or school... 

This savoury-sweet substantial dinner will warm heart & soul
as we struggle toward Spring.  

Pork is becoming a more popular meat not just because it's increasingly well-priced.  It is also - when properly cooked - almost as healthy as chicken, and beautifully tender. 

And, being a 'light/pink' meat, it's a good compromise between poultry (which can get boring) and more expensive, less easily digested beef.   

Pork is also one of the few foods that boost Vitamin D. 

67's recipe teams pork shoulder steaks* with fresh pineapple, and serves it with easy-cook rice & vegetables. 

With a little prep the night before, the meal can be done and dusted in 20 minutes.

Cost: per person, £1.50

Feeds: 1-2, recipe multiplies easily

Equipment: air fryer, med pot; small frying pan

Ingreds:

1 pork shoulder steak, bashed with a rolling pin to half its width 

Marinade: 2 tbsp dry sherry or wine or white grape juice; 1 tbsp reduced salt soy sauce, 1/2 tsp 5-spice powder 

scant tablespoon light veg oil: peanut or sunflower

1/4 tsp grated peeled garlic plus

1/4 tsp grated peeled ginger (fresh is great but jars are popular)

drop of sesame oil

thinly sliced whites of 1-2 green onions (sorry, not in photo!) (opt)

1 slice fresh pineapple, hard core removed, fresh or defrosted frozen (or 1 slice tinned)

juice from pineapple

water or stock

1/4 tsp white wine vinegar, Shaoxing Rice vinegar or plain white vinegar

 Pork shoulder steaks & pineapple from the 67 freezer

1/2 cup quick-cook white rice (or 1 generous cup defrosted previously cooked rice, white or brown)

generous handful of two quick-cook veg like mange tout, green beans, frozen peas OR cauliflower, tenderstem broccoli

Garnish: finely sliced green onion (opt)

Method:

(NEW) PLUM, NECTARINE & BRANDY TART, WITH CANDIED GINGER, vegan-option, wallet-friendly'ish, fresh fruit, versatile

Don't forget to have a look at Welcome to the blog (nav bar, above)

for the latest 67 'finds' in the supermarkets 

Fit for a special occasion...or just a bang-up Sunday lunch

A fresh fruit tart with brandy & ginger syrup that's a magnificent mouthful,
here with drizzle icing but could come with toasted flaked almonds or ice cream 

'Sensational!' 'The brandy was just right' not too much and not too little.' Tasters

This gorgeous French-style fruit tart is easier than it looks.  And, with both ripen-at-home plums and nectarines currently on special offers, it needn't cost the earth.

The plum & nectarine tart looks gloriously autumnal and was perfect for a late garden party.  It went down a storm.  

It's pretty simple to put together, whether you make your own pastry or buy an all-butter supermarket version, and you can always ask the kids or a guest to help cut and lay out the fruit.

67 didn't have the time to make pastry but if time had been available would have thrown together Candice Brown's Easy-Peasy Special Occasion Sweet Pastry. 

Instead, M&S' all-butter puff pastry was used (£2./25 for 320gms) mainly because it doesn't have to be defrosted and came in just the right size ...roughly 10 x 12 inches.  Waitrose's frozen all-butter pastry (which 67 has used before quite happily) is cheaper at £2 and comes in two 200gm sheets but does need planning.  For vegans, butter free puff pastry is readily available.

67 liked the combination of plums and nectarines because they provide a lovely colour palette but you can certainly have all plums or all nectarines if you'd like.  

67's plums were not as sweet as they could be.  Ice cream would have been the perfect accompaniment but white drizzled icing also did the trick and looked rather sophisticated.

Cost: £5.50 (2021), if buying pastry, less if you make your own

Makes: 20 squares for a crowd; 6-8 portions for a family

Ingredients:

A sheet of unbaked puff pastry 10" x 12"

5 decent-sized plums

3nectarines

2 tablespoons brandy (opt; replace with grape juice)

3 tablespoons ground almonds or breadcrumbs

scant 1/4 cup soft brown or white sugar

2 to 3 tablespoons juice from a jar of ginger in syrup

3 to 4 balls of ginger

Garnish with either:

Ice Cream

icing of drizzling consistency 

OR toasted flaked almonds

Method:

Start a couple of hours before baking

1. Cut plums in half vertically, remove stone; cut each half into eight wedges
2. Cut nectarines in half vertically, remove stone; cut each half into eight wedges
3. Place each in a separate bowl and drizzle with brandy; stir gently; leave at least an hour
4. Roll out the pastry on the paper provided; refrigerate until ready to use.
5. When ready to prepare for baking, preheat oven to 200C/400F
6. Line a baking sheet with greaseproof paper or a silicone mat; place in oven to pre-heat; a hot pan will encourage pastry bottom to crisp up nicely
7. Take pastry out of fridge; leaving a thin border cover the centre lightly with ground almonds/breadcrumbs to soak up any juices from the fruit (preventing a soggy bottom!)
8. Drain fruit, keeping plums and nectarines separate; dab with paper towels to remove excess moisture
9. Using a pattern of two plum slices and one nectarine slice, cover the pastry in four vertical lines; as evenly as possible, lightly sprinkle sugar over the fruit
10. Bake in centre of oven 40 to 45 minutes, turning the tray once; watch that the fruit doesn't blacken on the edges.
11. Chop ginger balls finel, keeping pieces as separate as possible  
12. Remove tart from oven and place on a cooling rack 
13. Brush fruit immediately with ginger syrup and scatter over pieces of ginger
14. Gently slide tart from pan to cooling rack; unless serving warm with ice cream, cool completely 
15. For a crowd, cut each vertical strip into 5 pieces; place each piece in a flattened muffin case for ease of access

Plum Nectarine Tart Slices for a Garden Party
(with (Not Giant) Spicy Crescent Cookies)

16.  For a lunch or dinner, cut into 6-8 portions

17.  Serve with icing sugar drizzle, ice cream or toasted almonds

COMMENTS:

'Wow!  Really sensational; the flavours were so unexpected but in all the right ways.'

'I really liked the dessert; the brandy was just right - not too much and not too little.' Garden party guests

Please leave a Comment in the box below

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

BUTTERNUT, GINGER & ORANGE CHRISTMAS SOUP: vegan, wallet-friendly, high-fibre

CURRENTLY BEING UPDATED:  back shortly

Golden Butternut Squash soup tantalises with warming and festive flavours for a seasonal twist....

Hints of ginger & orange in this full-bodied Christmas starter soup 

FEAST OF THREE VEGETARIAN PIZZAS: carnivore & frugal options

Pizza Fillings: 

from top left, clockwise: Sausage, Onion & Grape;  Mushroom; Potato & Pesto

These three Pizzas are out-of-this world fantastic and very simple.  Like the pizza bases (see Stupendous Make-it-yourself Pizza Dough) prep the day or night before needed. 

67 used Simple Tomato Base for Pizzas but you can use your own. 

Cost: depends on toppings

Feeds: 4-6

TOPPINGS 

1.  SAUSAGE, ONION & GRAPE 

Adapted from Jaimie Oliver; fascinating but fantastic combo of ingredients for a  sensational pizza 

Ingred: 

   2/3 recipe Stupendous Pizza Dough (the other third will be used for mushroom pizza - below - cover it with clean tea towel)

   4 cooked vegetarian sausages (Carnivores: substitute Wild Boar or Toulouse)

   1 good-sized med red onion, finely sliced (yellow onions will do)

   small sprig fresh rosemary or pinch of dried

   2 tbsp olive oil

   handful fresh or frozen grapes, halved if big

   125gm mozzarella 

Method:

1. Preheat oven in 180C350F oven; take pizza dough out of the fridge
2. Bake sausages 20 mins till golden; remove
3. Turn up oven to to 260C, 550F.  Place a large baking tray or pizza stone in the lower third of the oven at least 30 minutes before baking. 
4. Slice sausages in generous bite-sized coins; set aside
5. Once dough is at room temperature, turn out on lightly oiled surface; cover with kitchen towel; rest 10 mins
6. Either place a large sheet of baking parchment onto a dry surface OR use a low-sided pan from which you can easily slide the pizza onto the hot oven  tray/pizza stone.  
7. Place dough on parchment/pan.  Roughly dust with flour, roll out 1/2inch/1cm thick into a rough oval about 7x12 inches, building up the edges a little .  
8. Coo k onions in oil over medium heat until soft and melting - abut 20 mins
9. Spoon grapes into pan then add sausages, stirring well 
10. Spread 2-3 tablespoons Tomato Base over pizza base, leaving edges free
11. Spread sausage/onion/grape mix over pizza base; tear over mozzarella
12. THE FOLLOWING STEP MUST BE DONE BY A COMPETENT ADULT:  Carefully remove hot pizza pan/tray from oven. (1)  If using the parchment paper method, very carefully lift the sides of the paper supporting the pizza and holding a hand underneath, center it on the hot pizza stone/tray.  OR (2) slide it and pizza from your prep tray onto the hot pizza stone/tray
13.  Return pizza stone/tray to the bottom third of the oven.   Turn down heat to 240C
14. Cook 10 to 12 mins; cheese should be melted & the filling hot 

Tips: 67 used Linda McCartney's Rosemary Sausages and didn't bother adding rosemary

   

2.  MUSHROOM 

Fabulously delicious and so frugal 

Ingreds:

SKINNIER SCOTCH EGGS: wallet friendly, lower fat & cholesterol

Low-fat Scotch Eggs -- healthier, better for you and wallet conscious!

updated 6/2025/first published 2016

Serve these Scotch Eggs in quarters for a lower-cost per portion treat 
'This was great, full of flavour, good and oniony; it really did not taste low-fat at all .' 20-something Fijian-Aussie taster

'Artisan' Scotch Eggs are not frugal but these home-made beauties served in halves or quarters, make a delightful wallet-friendly treat. They'll look great on a buffet table.  

67 has cut fat, cholesterol  and preservatives but the Scotch Eggs taste just as good - some say, even better - than the usual thing.  Make them a day in advance.

The trick to these skinnier Scotch Eggs is using poultry mince, not pork.  Add wallet-friendly ham hock (frugal) or ham or pastrami or spiced beef (not so frugal) plus a single high-meat sausage (beef, venison or pork) for flavour.
  
Forget about deep-frying; spray the breadcrumb layer generously with olive oil before baking for the crisp outer shel.  

This healthier version doesn't have that chef-y 'runny' yolk.  67 reckons that's a small price to pay and the thrown together creamy tomato, mushroom and pea salad (see below) compensates.

Cost: £5-6'ish, depending on meat (June 2025)
Makes: 4 Scotch Eggs - 8 halves; recipe multiplies easily

Ingred:
   200gms/8oz minced poultry 
     50gms/1.75 oz finely diced cooked ham hock, sliced ham or pastrami/spiced beef 
    1 venison, wild boar or beef sausage, skin removed
    1 tsp Dijon or wholegrain mustard
    3/4 tsp dried nutmeg
    1/2 tsp celery salt (opt)
    1/4 bunch chives or 1/3 bunch spring onions, finely chopped
     
    4 raw eggs
    
    1 beaten egg 
    handful of flour
    3/4 cup breadcrumbs (home-made or Panko; 67 processed stale bread into crumbs)

Method:

SKINNIER COTTAGE PIE WITH LATIN AMERICAN TWIST, wallet-friendly, heart-friendly, prepare ahead

It's cottage pie, Jim but not as we know it...

A lighter Cottage Pie with a  Latina Twist

24/9/15

67goingon50 has never really got on with English Cottage Pies  - they can be bland and dry but this 67 version using turkey, packs a wee kick and hits a culinary spot. 

It's wallet-friendly,  heart-friendly, light, tasty, comforting and looks great.  

The dish has more gravy than usual but slightly less topping.  If you're cooking for a family, or for a guy, or if you are a guy, or simply aren't worried about carbs, 67 suggests double the amount of potatoes and sweet potatoes. 

Minced chicken can replace turkey but beef, even if low-fat, will be heavier in flavour.

Cost:  £3.00

Feeds: 2-3 (recipe doubles easily)

Ingred:

    1 lge sweet potato & 1 baking potato (about 250gm/9oz each)

    1  large red or yellow onion

    1 green pepper, in med dice 

    1 large carrot, in small dice

    1/2 green or red chilli, de-seeded & minced 

       OR 1/2 tsp chilli flakes

    250 gm/8 oz turkey mince

    1 clove garlic, grated

     

    300 ml good stock (home-made pref but granules/cubes are ok)   

    2 tbsp cornflour mixed with 4 tbsp cold water

    1 tbsp tomato puree, salt-free if poss

    50 gms sun blush tomatoes (opt)

    4-7 dashes Tobasco sauce 

    2 tbsp Worcestershire sauce

   

    1/2 cup drained or fresh sweetcorn niblets

    1/2 cup frozen peas

   

    1 tbsp soft butter

    cracked black pepper and a little salt

    3-4 tbsp yoghurt (opt)

Method:

TRIPLE DUTY: LIME & GINGER CHICKEN THIGHS, Low-fat, Easy, Prep Ahead, budget-friendly

Perfect for a summer like this: absolutely gorgeous from the barbie, on a picnic or in a packed lunch

Un-boring healthy food: Lime & Ginger Chicken -  low-fat & salt
'Delicious. I could taste the lovely marinade in every bit both outside & inside.' Tasters

Here's a another unforgettable chicken dish loaded with flavour.  It's easy-peasy, gets prepped the night before and is wallet-friendly (1kilo thighs on the bone £3'ish).

In 67's simple recipe, even standard supermarket chicken turns into something that lights up the taste buds - while also being ultra-healthy.

Chicken thighs on the bone work best; they have more flavour and the marinade suits dark meat.  But the recipe also works well with 'flat packed' chicken (the backbone is removed and the bird flattened)*.  

However they're eaten - hot, warm, on a picnic blanket or from an office lunchbox - this immensely flavourful chicken will be a winner!

In the unlikely event of leftovers, Lime & Ginger Chicken freezes well AND defrosts without losing moisture or flavour.

Cost: £3.50'ish
Portions: 7-8
  
Ingred:
   3 tbsp olive oil 
   2 tsp grated lime zest
   1/3 cup fresh lime juice (2-3 limes)
   1 generous tbsp minced/grated peeled fresh ginger 
   1 tbsp fresh or 1 tsp dried parsley (opt)
   cracked black pepper and a little salt

1 kilo chicken thighs (about 8) or thighs & drums, skin removed

Method:

1. Whisk first 6 ingreds in a glass dish large enough to hold the chicken  
2. Place bone side down in the marinade; cling film; refrigerate 2 hours 
3. Turn the thighs flesh side up; re-cover, refrigerate 4 hours or overnight.
4. When ready to cook, preheat oven to 350f/180c
5. Place a rack in the baking tray; arrange thighs bone side up; bake 15mins
6. Turn chicken flesh side up; roast 20 mins or until cooked.
7. Lightly salt and pepper; serve OR leave to cool. 
8. Eat warm with Positively Terrific Potato, Onion & Carrot Melange or cold with Lunchbox Slaw and Zucchini Corn Drop Scones 

Comments:
'I could taste the lime and ginger marinade right the way through; I even cut out a bit of the middle to check.  It was really nice.' Political Agent
'Delicious. I'd be happy with this for school lunch.' Schoolboy taster

Tip:

• If using 'flat-pack' chicken, prepare and marinade the night before
• Get the best out of limes by either rolling them on a hard surface or microwaving them for 10 seconds
• Don't throw away the skin from the thighs; spread them out over a  rack in a baking tray;  bake at 350f/180c/ gas mark 5 for half an hour; the fat will render off, crisping the skin beautifully; break it up and scatter over the chicken or a  salad
• if you like this, you will probably also like Tuscan Chicken

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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.