CHICKEN THIGHS BRAISED IN SHERRY & SOY

An easy supper boosting protein needs for pensioners & the ill or infirm but also gets families back into the post holiday roove at work and school...

first posted 2019; updated 1/25

Absolutely Delicious!  Better than a takeaway and much much cheaper

These wonderful chicken thighs are a departure from 67goingon50's usual repertoire.  

67 is all about low-fat, low-salt, low-carb.  But the 90-year-old 67 regularly fed  had entirely different needs - he needed building up.

67 took advantage of one of M&S's high welfare chicken pieces -- 5-6 decent sized thighs for under £3 -- to put together something that boosted nutrition but waseasy, delightful and satisfying.  

Chicken skins were left on during browning but are easily removed for cholesterol-phobes.

Cost: £4.50, including rice (Jan 25)

Serves: 4-5

Ingreds:

4-6 chicken thighs, bone in

Marinade:

1/3 cup soy sauce

1/2 cup sherry

1/2 tsp minced garlic (opt)

1/2 tsp finely grated peeled fresh ginger

           1/4 tsp 5-spice powder (opt) 

peanut or other light vegetable oil

1/2-2/3 cup stock (cubes are ok)

1 tbsp cornflour mixed with 1 tbsp cold water (if you don't have cornstarch, mash 1 tbsp plain flour with 1 tbsp soft butter to form a thick paste)

Herb garnish: finely sliced green onion OR green salad leaves

Easy-peasy low-fat Unfried Rice:

- all the ingredients of fried rice but much better for you.  Soft and pillowy instead of crunchy, it provides a gorgeous base for Chinese dishes soaking up juices without going soggy 

Method:

1. Mix marinade, pour into a sealable bag; add thighs, massage together; rest 20 mins. Drain, keeping marinade for later
2. Heat a couple of tablespoons oil in a frying pan (which has a close fitting lid) over med-high heat; fry thighs skin-side down until golden, turn over for a few mins; flip thighs to right side up
3. Add marinade & stock - the liquid should come at least half way up the chicken pieces; bring to a boil, turn heat down to med-low; cover 
4. Cook 20 mins or until a knife pierces skin easily
5. Meanwhile, cook un-fried rice, adding egg & greens; keep warm 
6. Turn down down heat under chicken; add cornstarch slurry or flour-butter paste; stir well; the sauce should turn glossy and thickish; if it is too thick, add more stock or water
7. Add a bit of pepper but no salt
8. Spread rice over a platter or serving dish, remove thighs with a slotted spoon and arrange on top; pour over sauce

Comments:

'I wouldn't normally eat something like this for health reasons but it looked and smelled so good, I tried it and loved it.  Moreover, it wasn't as salty or fatty as I had feared.'  Retired writer

Tips:

1. This recipe also works well with ribs or steak or thinly sliced economy beef
2. For those with blood pressure issues, reduce soy by a third and increase sherry or stock

Please leave a Comment in the box below

 

These recipes have been developed by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.  

ORANGE LOAF: fat-free, wallet-friendly

Deliciously scented, subtly flavoured cake for Breakfast or Afternoon Tea...

Rustic but light; gorgeous texture despite lack of fat

This lovely loaf cake, adapted from Sky McAlpine, is a cross between one of those fine crumbed, light-as-air tender cakes and one of those unsophisticated rustic jobs which might bounce off the wall if you threw it.  

It's easy to make, high in good fibre and more importantly when sunflower oil is disappearing fast from supermarket shelves, FAT-FREE!

The texture is just right: with enough heft to make it a substantial mouthful and enough air-iness to make it slightly dreamy. 

And the flavour!  The orange is just sublime.  Enhanced by essence of orange along with the fresh fruit, tasters stop and marvel after the first bite.  

It's the kind of thing that guys like and women enjoy because it's so different from the usual.  It's sturdy enough to pack in a tin to slice at will during a long journey OR serve on arrival as the first holiday treat.

But wherever and whenever it's eaten, 67 promises the cake will be unforgettable.  In the best way.  

Cost: £1.50

Makes: 1 good-sized loaf

Ingreds:

3 eggs

120g/4.2 oz sugar

zest & juice of 1 orange

1 tsp orange essence (near the vanilla)

100g/3.6oz self-raising flour (80g white; 20g brown*)

  90g/3.2oz ground almonds

  10g/1/3oz shredded unsweetened coconut 

1/2 tsp ground cinnamon

1/2 tsp ground cardamum (or ginger)

generous pinch of salt

Decorate with:

generous dusting of icing sugar OR

orange flavoured buttercream with or without finely chopped orange bits

 

Method:

NEW POTATO & MUSTARD CHICKEN SALAD, small or family households, lower-fat

Quick and easy tasty summery salad prepped the night before... 

One of the nicest, quickest healthy salads of new potatoes and chicken

Cooked New potatoes and chunks of chicken breast bathed in a creamy mustardy dressing...what more could one want on a rainy or broiling August Sunday.  

Everything can be prepared the night before. 

If you can't find baby new potatoes* use regular sized ones and cut them up.

Don't be worried by the amount of mustard; it doesn't dominate and blends beautifully with the yoghurt-mayo dressing.

Cost:£2'ish

Feeds: 2 but recipe multiples easily

Ingreds:

250g/8.8oz baby potatoes

1 good-sized chicken breast

lettuce

cucumber

baby tomatoes

Dressing

2 heaping tablespoons plain Greek or other thick yoghurt

1 heaping tablespoon mayonnaise

1 tablespoon grain mustard

1/2 tbsp Dijon mustard

1/2 tbsp apple cider or other vinegar

pepper & salt 

Garnish: thinly sliced red onions

             fresh herbs (opt)

Method:

1. Cook washed, unpeeled potatoes in boiling salted water 15 mins or until a knife meets a little resistance in the middle.  Drain, set over empty pan. Cool, peel if you like.  Refrigerate.
2. Bring a small pan of water to the boil, (water should cover chicken completely) drop in chicken breast bottom side down; leave 2 mins, carefully turn over, leaved another 3 mins; turn off heat and cover; leave 15-20 mins.  until chicken is no longer pink inside.    Cool: refrigerate overnight
3. Mix dressing ingredients; cover & refrigerate.
4. When ready to serve, halve baby tomatoes across the circumference; lightly mix with potatoes and chicken
5. Moisten but don't overwhelm with dressing.
6. Line a bowl or platter with lettuce leaves & cucumber slices, leaving a gap in the middle.
7. Heap potato-chicken mix in the middle, garnish with red onion rings and herbs, if using.

Comment: 

'The mustard dressing, which is not strong, really perks up the new potatoes and chicken breast.  I would have this again.'

Please leave a Comment in the box below 

This recipe was developed by B  Lee/Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.       

MINI BRANDIED CHERRY CHEESECAKES (COUPLES' DELIGHT): lower-fat, fresh fruit

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Very pretty, very tasty, very satisfying...

Sweet (in all senses) little Cherry Cheesecake pots pack a punch,
 flavour wise!  'Gorgeous! Perfectly proportioned.'

The English cherry season is upon us again - how lucky we are! - and large trays of them in major supermarkets are very reasonably priced.

This new recipe from 67goingon50 makes the most of the abundance of the fat, juicy orbs by teaming them with a light no-bake cheesecake and a satisfyingly crunchy crumb base.  

They pots are small - 67 used half cup disposable wine glasses* - but the layers are so rich, they are truly satisfying.  And the focus on brandy soaked cherries certainly makes up for the pots' size. 

The recipe is geared for small households but is easily multiplied for families or crowds.

Cost: £1.50'ish

Makes: 3

Ingreds;

scant 1/2 cup cherries, rinsed and stems removed

couple of shots of cherry or ordinary brandy OR orange juice

1 tbsp sugar

3-4 small digestive biscuits, placed in a bag and bashed by hand (blitzing them in a processor makes the crumbs too fine)

1-2 tbsp melted butter

1/3 cup Greek yoghurt  

1/3 cup supermarket cream cheese

1/4 tsp vanilla

Method: