HEALTHIER ASIAN SPARE RIBS: gorgeous spicing but reduced fat, sugars & salt

Lower-fat, minimal sugar...maximum flavour without gloopy sauce...

Very tender, juicy Asian ribs but without a gloopy sauce!
'The ribs were very tender, tasty & scrumptious.' Taster

Tender, juicy and spicy but without a gloopy, teeth-jarring sauce, these ribs more than repay the planning involved in making them. 

Whether using the most economical ribs or organic ones, cook them before marinading to tenderise the meat -- it will fall beautifully off the bone.  Pre-cooking also reduces fat. 

Marinade for a minimum two hours or preferably overnight.  Cook whole then cut into individual ribs.

This recipe has been in 67's cookbook for ages but the blogger may have adapted it from from The Times 40 years ago!!  

Feeds: many, as a canape; 6-8 as starter 
Cost: min £5.00'ish, more for high-welfare pork

Ingred:
1 kilo/2 pounds meaty pork spareribs

4 tbsp dry sherry/white wine/grape juice
4 tbsp reduced salt soy sauce (be careful; some reduced salt soys have little flavour) (if there are have salt issues, halve the amount of soy)
1 tbsp sugar
4 cloves garlic, grated or minced
1/2 tsp each dried cinnamon, nutmeg and cloves
1/2 tsp salt
2 rounded tbsp Dijon or other mild mustard

Method:

1. Bring a large pan of water to a boil with a couple of onions and carrots.  Add ribs in one or two pieces; the water should just cover. Bring to a boil, reduce heat to med.  Simmer 30 mins - water should bubble gently throughout - or until meat is tender but not falling apart.
2. Mix sherry, soy sauce, sugar, garlic, mustard and spices in a glass bowl or freezer bag large enough for the ribs. Marinade preferably overnight but at least 2 hours.
3. Pre-heat oven (160C, 325F, gas mark 3); set a rack in a roasting tin, place slab of ribs on top; bake 45mins to an hour, basting frequently with marinade juices. (Ovens vary; inner temp should be 70C/150F)
4. While still warm, cut into individual ribs.
5. Serve with hot mustard

Comments: 'The ribs were very nice, tender and flavourful.' 

Tip: 67's favoured brands of reduced salt soy sauce include brands that are 25-35% salt reduced  - anything above that percentage suffers from lack of 'body' and taste.  

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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.

BUFFALO WINGS, Skinnier, Frugal

Buffalo wings which fly in the healthy eating stakes

Chicken wings, treated well, can be an absolutely winner in the healthier dining stakes.  They're frugal too, coming in 700 gm packages, around 10 wings, ranging in price from £1.67 (budget) and £2.19 (own brand).  Free-range and organic obviously cost more but are still budget friendly.  Buy the best you can afford.

For healthier chicken wings, roast naked for twenty-five minutes in a pre-heated 180c/350F/gas mark 4 oven.  This releases fat while crisping up the skin. Then brush liberally with sauce and bake for a further 25 minutes.  Baste again at least twice, until cooked through and glossy.  

If marinading (at least four hours or overnight) bake for 45 minutes to an hour until brown and glistening. 

SAUCES  (for 10 chicken wings/one supermarket packet)

Cost: from £3, including wings


BBQ

Mix together: 
     1/2 mug tomato sauce (your own or own-label spicy brands)   
      1 1/2 tablespoon molasses/black sugar (preferred) or brown sugar
      2 tablespoons reduced salt  (not low-salt) soy sauce
      1-2 dashes tobasco sauce, to taste
       (opt)  one small reconstituted chipotle chilli, pureed.
Brush at least 3 times on wings that have been cooking naked for at least half an hour.


LEMON & GARLIC  (best for marinading overnight)
Mix together: 
     2 lemons, juice and zest
     80 ml/1/3 cup olive oil 
     2-4 cloves garlic, grated
     (opt) 1 tbsp finely chopped fresh rosemary or 1/2 teaspoon dried
    
    tap water

Mix first four ingredients; pour over wings in a non-metal bowl and stir well. If wings are not covered with the liquid, add a bit of water. Cling film and refrigerate 4 hours or overnight.  Bake in a preheated oven 180c/350F/gas mark 4 for 45 minutes to an hour until brown and glistening.

ORIENTAL
Mix well and marinade for 30 minutes
     80 ml/1/3 cup medium sherry/white wine/white grape juice
     80ml/1/3 cup less-salt soy sauce (try Amoy or Pearl River Bridge)
     1 tablespoon grated garlic
     1 tablespoon grated peeled ginger
     1 tablespoon toasted sesame oil

After marinading:       1 tablespoon sesame seeds

Sprinkle marinaded wings with sesame seeds. Spread out on a baking tray lined with greaseproof paper.   Bake at 180c/350F/gas mark4  45 minutes to an hour. 


Tips:

• Try not to crowd the baking tray
• Lining the tray with greaseproof paper saves washing up   

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.

SKINNIER CHIVE AND ONION DIP

Low-Calorie, Surprise Ingredient

North Americans love dips.  Thick dips are for crudites (raw carrot & celery sticks, cauliflower florets), crisps and crispbreads.  Thinner, sloppier ones are used to counteract the heat of spicy chicken wings. 

Dips usually have a cream cheese and mayonnaise base; this skinnier chive & onion dip is made with fat-reduced cream cheese and yoghurt, giving a tangy edge.  It also includes a secret ingredient -- cottage cheese --  which reduces fat levels even more.  

Preparation starts the night before.       

Makes: a good-sized bowl
Cost: about £3

Ingred:
250 grams 30% fat reduced cream cheese, left out overnight to soften  
Up to a pint of fat-free yoghurt (it's difficult to be exact; much will depend on how sloppy your yoghurt is)
200 gr chive and onion cottage cheese, strained for 4 hours or overnight
2 tbsp finely sliced fresh chives (opt)
s & p

Method:
1. Strain the cottage cheese in a sieve for at least four hours or overnight.  (Line the sieve with muslin or a clean, rinsed j-cloth.) It is ready when it is no longer dripping.  
2.  Discard liquid.  Whizz cottage cheese with a blender until smooth and creamy and lump-free.
3.   In a separate, larger bowl, beat cream cheese with an electric whisk until like whipped butter.  Add creamed cottage cheese; blend well.    
4. For a thick dip, beat in about 125ml/1/2 cup yoghurt, adding further 1/4-1/2 cups until the dip reaches the desired consistency.  The dip should be thick enough to coat a crudite but not drip or move.      
5. For a thinner, sloppier dip continue adding more yoghurt until the dip drips slowly off a spoon.     
6. Check seasoning. Stir in chives if using.

Tips: 

• If using the dip for wings, place the bowl on a tray to prevent damage to furniture.
• Make your own chive and onion cottage cheese; add a small finely grated onion and 4-5 finely sliced chives to plain cottage cheese. Season with onion salt or onion granules as well as salt and pepper
• To upgrade the dip, add  2 oz/60 gm finely diced smoked salmon, good offcuts if you can get them  

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

HEALTHIER BAR SNACKS FOR TELLY EVENTS

HOW TO CHEAT WITH BAR SNACKS 

Eating for health and graceful aging does not mean restricting yourself to carrot and celery sticks during telly events. But it is good to acknowledge how damaging bar snacks can be. 

MINIMIZING DAMAGE FROM BAR SNACKS FOR TELLY EVENTS 

• NUTS.  Ideally make your own by roasting raw nuts lightly sprayed with olive oil in a 180C/350F/gas 4 preheated oven.  Spread them out as best you can and bake for no more than 5 minutes.  Salt lightly; add finely minced fresh, or dried, rosemary or smoked paprika. 

• PACKAGED NUTS  Shake them in a strainer to remove excess salt and/or rub with a paper napkin to reduce oil.    

• CRISPS  Try low-salt, fat-reduced.  One of our favorite English food halls does a lentil based crisp which may not convince your kids but, with a creamy low-fat dip, makes a reasonable substitute

• CHIPS.  Crispy sweet potatoes wedges are as good as fries with more food value.  Cut 3 sweet potatoes in half lengthwise, then each half into three long wedges.  Place in a bowl and pour over a scant tablespoon of olive oil.  Toss.  Bake on a tray lined with greaseproof paper for 45 minutes to an hour until crisp and brown, turning once halfway through.  Sprinkle lightly with salt and a 1/2 tablespoon of cajun seasoning. 

• SPARE RIBS. To reduce fat, before roasting and basting with sauce, drop ribs into boiling water with two onions and a couple of cloves of garlic.  Boil for 5 minutes; reduce heat to medium and simmer for 30 -45 minutes or until tender.  Proceed as normal.

• SAUSAGES.  Pierce with a fork several times.  Drop into boiling water; reduce heat and simmer for 10 minutes.  Bake on a roasting tray in a pan so sausages do not sit in the fat that is released.  To make up for the slightly drier texture,  serve with no-sugar relish (recipe below).  

• HOT DOGS.  Try vegetarian dogs.  Quorn and middle Eastern versions are lighter but similar in texture to hot dogs.  Check before you buy; some brands are quite bready.  

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.  These recipes have been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.