FRUGAL MEATS FOR JANUARY: HAM HOCK, Easy-peasy, fat-free, packed lunch, make ahead

A FRUGAL CUT OF HAM THAT TICKS ALL THE BOXES

Cooked Ham Hock: plenty of freezable meat for under a fiver!

Ham Hock is one of those 'budget' cuts that really delivers - a cut price bacon that goes far. 

A hock is a knuckle-like formation, neither leg nor foot, surrounded by thick layers of flesh.  It comes either plain or smoked; the smoked is slightly more fibrous and bacon-y.  Ham hock is quite a bargain when a couple of slices of ham on the bone costs a similar amount -- around £4.  If you're inclined, even some organic butchers stock ham hocks.   

The meat is wonderful - tender and juicy slabs with just the right amount of distinctive saltiness that never overwhelms.  

Unlike ham, hock is not usually served on its own.  It's used to add flavour to greens, soups, casseroles, breakfasts and hotbreads.  It lifts pulses beautifully and is a great substitute for bacon.  Sliced and teamed with coleslaw or celeriac & apple slaw, it also makes a great sandwich

Ham hocks do require special treatment but the steps are simple.  The hock is soaked overnight, then boiled twice to remove salt and tenderise the meat.  It's best if this is done on a day when you're relaxing at home and not frantically busy -- and you get to enjoy the wonderful aromas of simmering ham hock wafting through your kitchen.  

Raw and cooked ham hock freeze well.

Cost:  £4.00'ish 
Provides: 3/4 pound/1/3 kilo of meat 

Method:

FRUGAL MEAT FOR JANUARY: LAMB BONES/NECK, includes ultra frugal option, low-fat

Exquisite flavours & satisfying stews from a bunch of bones...

Low-cost lamb & lots of root veg equals an intensely savoury meal

'A great hearty winter meal, cooked to perfection.' Taster

first published 11/11/15

Meaty lamb bones and/or neck of lamb are usually available in most supermarkets at low prices.  Add a few low-cost veg - potatoes, carrots, onions - time in a slow cooker (or instant pot) and the result is a budget-friendly wonderfully tasty, warming stew thick with meat, veg and exquisite broth.

Classic Irish stew takes at least 24 hours for best results but cook does very little except wait and add or take away a few things from the pot.  

Traditional Irish stew is heavy on potatoes; 67 replaced some of them with swede and celeriac; parsnips are good, too. 

This post includes options for a more intensely flavoured stew and an ultra-frugal option.

Cost: £4-6
Feeds: 6

Ingred:

   12 oz/400 gm lamb neck fillet plus
   1 lb/500 gm lamb bones OR
   2 lb/1 kilo neck of lamb on the bone (usually sliced)

   1-2 large onions
   1 tsp fresh or 1/2 tsp dried thyme

The following in 1/2 in/1 cm slices    
   8oz/250gm King Edward or similar floury potatoes
   8oz/250gm waxy potatoes
   8oz/250gm swede
   8oz/250gm parsnips
   1lb/500gm peeled carrots

     generous 1 litre/2 pints lamb stock (scroll down for lamb stock recipe)

       fresh parsley
   
Method:

FRUGAL MEATS FOR JANUARY: CHICKEN WINGS, healthy, easy-peasy

Chicken wings have a bad rep but treated properly they are a healthy low-fat pleasure and a godsend for busy cooks

Exotic Braised Chicken Wings, Chinese style: low-fat/sugar/salt

It's how they're cooked that makes the difference and 67goingon50 has been exploring 1001 healthy wing recipes since the blog started in 2014. 

No one wants to peel off the skin from a chicken wing to make it lower in fat.  But honesty that's not what's required.

The best way to reduce the fat in chicken wings: 

• don't deep fry them; bake them 
• allow them to bake naked at least 30 mins to allow some of the fat to render off and the skin to get crisp
• only then brush on the chosen low-fat sauce or marinade, turning every 5-7 mins for another 25 mins
• serve extra sauce on the side, preferably low/no sugar & low-salt sauce

ARCHIVE: BEST-EVER DARK LENTIL SOUP

This one's for lovers of green lentils and is a 5-star wonder

Best Ever Lentil Soup
The best lentil soup 67goingon50 has ever encountered; superb flavour and texture.' Blogger 

first posted Nov 2015

This lentil soup is a real winner. 

It's a Double Duty Dish (DDD) and to make life even easier, there's no divvying up of the base.  The vegetarian and meat options are served separately, on the side.  

It's also a Cook Clever dish; even half a recipe gives plenty of leftovers which can be frozen. 

Adapted from the incomparable Ina Garten* and made with green lentils, the soup's ingredients are beautifully balanced.   It's heavy on chopped vegetables but they give the soup its distinctive character.  A good sharp knife makes short work of the onions but if you have a food processor, you can use the coarse blade.  Dried lentils are recommended.

For vegetarians, a sprinkling of parmesan or rice crackers ensures a good balance of amino acids.  Or add a good vegetarian frankfurter like Tivali.   

If you're a meat eater, the addition of a spicy Polish sausage like kielbasa, or shards of ham hock, or sliced chicken frankfurters, takes it to higher level. 

A big tureen of Best Ever Lentil Soup makes a wonderful party dish. Trust me, they'll love it.

Cost: £3.50 + garnishes
Serves: a large crowd; for family, halve the recipe or make the lot and freeze half for a busier time

Ingred:
      
    16 oz/450gm green lentils  
    
    3 lge yellow onions (about 600 gm/21 oz  small dice
    2 lge leeks, whites only (600 gm/21 oz) small dice
    3 cloves garlic, grated
    1 tbsp fresh or 1 tsp dried thyme
    1 tsp cumin
    min 1 tsp  - max 1 tbsp salt
    1 1/2 tsp pepper
    
    8 stalks celery (10 1/2 oz/300 g) peeled and in small dice
    4-6 med carrots, scrubbed and in small dice
    5.3 pints/3 litres good stock (home-made if poss, chicken for pref)
    min 1 - max 2 oz/ min 30 - max 60 ml tomato puree
    2 tbsp red wine/ red wine vinegar/grape juice

Method:

1. Cover lentils with boiling water, leave for 25 mins. Drain and rinse
2. Leeks: slice the white part down the middle, making two vertical halves; cut each in half horizontally; lay flat sides down on a chopping board and cut into four strips, then into small dice.  Rinse thoroughly.  
3. In a large heavy bottomed pan, saute onions, leeks, garlic, thyme, cumin, salt & pepper in a couple of tablespoons of olive oil, over medium heat. Cook 20 mins or until very tender, stirring occasionally to prevent catching.
4. Add lentils, celery, carrots, stock, tomato puree, red wine/red wine vinegar/grape juice and stock
5. Cover & bring to the boil; bubble hard for 5 mins; reduce heat to med low; uncover; simmer at a soft bubble one hour or until lentils cooked through.  
6. Serve with cheese or meat options on the side

Tips:

• The soup can be served over white rice, or with a handful of washed rice added to the mix in step 3 
• Vegetables like broccoli and cauliflower, either cooked in or added to the soup, will ring the changes 

*Ina Garten:Freeview 43 & Discovery Network

                   

   

                                  Recipes II (nav bar)/Vegetarian for more of the same...

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