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Protein-rich toppings heaped on thick slices of good toast is not quite a meal but can replace a more expensive lunch.  Served with a cheap and cheerful thick soup and a small salad of lettuce, tomatoes and cucumber on the side, one can eat very well for very little.

Remember Nigella's soup trick?  A tin of tomatoes with 3 tins of water, a generous handful of rice or pasta plus plenty of basil and a touch of sugar is quick, easy and costs - even now - under a pound!

These gorgeous sandwich fillings are a treat not just something to fill a complaining tummy:

Carnival Tuna Topper

wallet-friendly, easy, high protein

Exciting Mediterrnean-style tuna toast topper with chopped egg & olives

Skinnier Ultra cheese on Toast 

Once tried, never forgotten;
they disappear in a flash

!

Ham/Pastrami & Celeriac Salad

Delicious unusual root vegetable is the start of one of the nicest toast toppers

Sardines & Cheese

The star of many a high school pyjama party

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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.  

 

Pear & Cranberry Crumble Cups: opt for lower sugar, dairy-free option

Take advantage of harvest fruit with these perfect-for-autumn Pear & Cranberry & Crumble Cups  ...

Wonderful at room temperature eaten by hand; even more luscious
warm covered in custard or double cream

Autumm is such a great time for English apples and pears and this twist on classic Oatmeal Date Bars makes good use of them.

The kitchen had a bag of wallet-friendly ripen-at-home pears; with lots of oatmeal in the cupboard and dairy and plant butter in the fridge, the result was these gorgeously fruity, individual crumble cups.

They can't truly be called healthy but there's an option for lower sugar.  The flour is lower-gluten spelt, however, and the high proportion of oatmeal  helps lower cholesterol and maintain good digestion.  Fresh fruit, of course, adds lip-smacking goodness.

You could go 50-50 pear and apple or replace with all apples.  

The recipe is easy; kids attacking homework would find the 20 minutes involved both relaxing and rewarding!

This can be made in a flat dish and cut into 16 servings or in a lined cupcake tin.  These colourful little cups though, bought online, look very pretty and the little treats slip out easily.

Cost: £4'ish (9/25)

Makes: 16-20 (recipe halves nicely)

Ingred: 

   350g/12.3 oz fresh peeled & cored firm pears (about 4 Conference) 

   3/4 tsp vanilla 

   spices (opt): 

         1 tsp cinnamon

         1/8 tsp nutmeg

         generous pinch cardamom

         generous pinch ginger

     OR 1.5 tsp  allspice

   1 cup/120gm/4.2oz rolled oats or Uber Granola  (67 used English cup measures)
   1 cup/142gm/ 5oz plain spelt or common wheat flour

   generous handful sunflower seeds or chopped nuts (optional) 
   1 pinch salt
   1/2 tsp baking soda
   light brown sugar: min generous half cup/100'ish g/3.55'ish oz - maximum 2/3 cup/127gm/5oz light brown sugar 

    3.8oz/110g dairy or plant butter, or a mix of both, softened 

    100g/3.5oz (2 handfuls) dried cranberries 

    splash of brandy

    

Method:

67GOINGON50'S FAVOURITE AUTUMN MEALS COMES ROUND AGAIN, THANKFULLY....

One of the great things about the onset of autumn is the re-appearance of a  favourite meal: meatloaf, scalloped potatoes and peas.  Easy to put together, with  its own sauce and wonderfully creamy potatoes, it's easy to put together.  And it's skinnier too and doesn't break the bank.

Skinny Meatloaf with easy-peasy Tomato Sauce 
and low-fat Scalloped Potatoes, French Style

updated 6 Oct; 1st posted 24 March 2015

This American comfort food is an even better family meal at a time when both Waitrose & M&S are offering specials on mince.

Waitrose's is 750g, 15% fat at £4.66, 1/3 off, down from £7 while M&S' is 20% fat at £4.25 for 500g.   Both levels of fat are fine for this recipe BUT the meatloaf will release a lot of it; for your health's sake carefully pour most of it off once the meatloaf is cooked and before serving.

500g/17.6oz mince makes a meatloaf large enough for 4, with leftovers for sandwiches.

This recipe gives a very light, moist, soft and meaty loaf.  You don't taste the mustard, onion, garlic & Worcestershire but it gives an incredible boost to the flavour.  The addition of oatmeal, not breadcrumbs, adds fibre and makes the loaf even better for you.  

Teamed with French style scalloped potatoes (dairy free if made with almond milk) it's a delicious satisfying substantial meal.  

Want to make it go further still?  Whole boiled eggs in the centre 'a la Nigella' provides pretty slices and extra portions.  

Cost: £5.00'ish for meatloaf; around £7 for the meal (Oct 25)
Serves: 4-6

Ingred:

500g/17.6oz minced beef (or turkey, though it will likely cost more)
1 mug diced yellow onion or fennel
2 garlic cloves, grated  (opt)
2-3 tbsp Worcestershire sauce 
2 tbsp Dijon mustard
1/2 tbsp tomato puree (low-salt if you have salt issues)
2 med handfuls oatmeal 

 

          1 large raw egg 

        3 tbsp water or stock

1/2 to 1 tsp salt and 1 tsp pepper

          3 small soft-boiled eggs, cool (opt)

1/4-1/2 cup tomato ketchup,mixed with (optional) 1tsp sugar, Worcester sauce and a couple of dashes of hot sauce OR LOW-SUGAR HOMEMADE KETCHUP

Method:

1. Pre-heat oven or air fryer to 160c, 320F, 140 fan, gas mark 3.
2. Line bottom of loaf pan (9x5 in/23x15 cm) with a strip of greaseproof paper; leaving enough overhang to help release it from the tin when cooked
3. Coarsely process onions/fennel or dice finely; fry over med heat in 1 tsp oil until translucent. Cool
4. Peel eggs if using; leave whole
5. Blend garlic, Worcestershire, mustard and tomato puree in a bowl 
6. Add to mince with onions; using a fork, mix lightly but thoroughly. Add oatmeal; toss with a fork.  Add one large egg and water/stock; mix well; add 1/2 - 1 tsp salt and 1/2-1 tsp pepper
7. Layer just over half the mince in the pan; arrange boiled eggs if using in a straight line down the middle.  Cover with the rest of the mince with a light touch, forming a rounded loaf shape.
8. Pour half the ketchup mix over the top, reserving the rest for topping up as it comes out of the oven  
9. Put a container of water in the bottom of the oven/air fryer (important; keeps meat moist).  
10. Bake one hour 15 mins; inner temperature should be 70 degrees C.
11. Rest 15 minutes; carefully pour off excess fat.  Use a serrated knife to slice.
12. Serve alongside Scalloped Potatoes, French style and frozen peas.

Comments:
'Lovely flavour; very tender.' Retired writer

Tips:

• Elsewhere in the Blog are a couple of recipes for Skinnier meatloaf using turkey mince to boost the health-giving factor.
• American meatloaves often combine beef, pork and sometimes veal. 
• This recipe is also great with mashed swede and green beans.  

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

Sweet Asian Chicken with honey, sherry, soy & spices: dairy free

Unusual but moreish chicken with a twist....

Testers raved about the moreish sauce on this chicken...
and the chicken too, of course! 

In the blogger's kitchen sweet ingredients like honey, maple syrup and black sugar are usually reserved for dessert and breakfast treats.

Creating a protein main course with honey for a Jewish holiday was unexpected and approached with trepidation.

Dear Reader, there was nothing to fear.  The final version tasted sensational and unbelievably more-ish.  More than one taster was tempted to drink the leftover sauce; instead decorum reigned and soft white bread soaked in the juices, sated diners' appetites.

The recipe is straight forward but has a few steps.  It's best to start prep the night before the dish is needed.

67 used chicken breasts from a whole chicken but honestly,  thighs or whole legs would taste just as good and cost far less.

67 prefers the air fryer for this dish but if you are using the oven, place a dish of water in the bottom of the oven to ensure the chicken doesn't dry out.

Cost: £5'ish without sides (9/25)

Feeds: 2 generously; recipe doubles nicely

Ingredients: 

Marinade

3 tablespoons honey or maple syrup

2 tablespoons sherry

1 tbsp soy sauce

juice & zest of small or half medium orange 

1 med slice fresh ginger, 4 cm/1.5 inches long OR 1/2 tsp ground ginger

1/3 teaspoon cardamom seeds smashed, husks discarded OR or 1 tsp ground cardamom (opt)

pinch 5 spice powder (opt) 

1/2 tsp pepper

1/4 cup water or stock

Chicken

2 good-sized boned chicken breasts, skin removed  (to reduce costs, joint a whole chicken, freeze legs & wings for later; save bones for stock)

1 tbsp olive oil

1 tbsp sunflower or other veggie oil OR 2 tbsps of either

Kosher salt and freshly ground black pepper

Garnish: orange slices, fresh parsley

Method: 

Marinade : 

1. Remove chicken skin; save for chicken scratchings
2. Briskly whisk ingredients until thoroughly blended 
3. Place marinade and chicken in a large sealable freezer bag; smoosh chicken in marinade; refrigerate overnight for best flavour, turning when you remember, or min 30 mins at room temperature
4. When ready to cook: preheat oven to 390°F (200°C) OR prep air fryer to 180c/360, Bake function
5. Remove chicken from marinade, set marinade aside
6. Heat oils on medium heat in a frying pan big enough for the chicken to fit comfortably
7. Add chicken top side down, cook 30'ish seconds (one potato, two potato....) without moving, or until golden.  Watch carefully, it will char easily 
8. Remove chicken from pan; pour off all but a generous tbsp of fat
9. Return pan to stove, still on med, add marinade & cook until it bubbles; then add chicken, bottom side down; leave half a minute. Taste. Season generously with salt and more pepper if needed
10. Pour contents into a roasting tin, arranging chicken breasts nicely; cover tightly with foil.
11. Bake 20 minutes in oven OR air fryer.
12. Remove foil; cook 10 mins more or until a thermometer registers 165°F (75°C) when inserted into the thickest part of the chicken. Rest 10 mins. 
13. Remove as much fat as possible from pan drippings; serve poured over breasts & carbs; garnish with orange slices & parsley

Comments:

'I am not a fan of sweet sauces for meat but Jewish New Year is all about sweetness and had a go.  It was a wonderful surprise that the combo of honey and Chinese spices was extraordinarily good, and provided simply amazing moreish flavours.  If sugar intake wasn't a concern, I'd probably plan to make it more often!' Retired writer.

'The chicken was really delicious; I used soft white bread to soak up the leftover gravy and it too was quite delightful.' Octegenarian freelance consultant 

'Loved it.  The gravy was good mixed with the rice and the meat was just as good.' 67 handyman

Tips:

• Serve chicken on a bed of rice OR mashed potatoes OR alongside roasted sweet potato, carrot, parsnip & potatoes 
• Testers swore that white bread dipped in the gravy was ambrosial

Please leave a comment

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.