Back on the Road Again - Lo Cal Potato Spinach Bake with Chicken Stock

Gosh I didn't realise how long it is since I neglected my diet
August 2011 was the last post on this blog.
With the Summer in flow, not that you would notice at the moment, as the chilly Southerly breeze is drifting in the door...I thought I needed to readdress, what we are eating.

It's not the quality of the food, it's the quantity! except for one of the bad habit, that I have picked up, such as potato chips with the wine at night. Just seemed like a really nice idea. Pour a wee wine, have a little dish of chips.
Before you know it, you are refilling your little dish and your wine...and then again.
It's not Will Power that I am lacking, it's Wont Power

So time to pull myself together. The My Net Diary is such a good way to go. Of course it takes up a bit of time but never fear, I can do this for you. I will count the calories and each recipe will let you know exactly what you are eating.

It is not a no fat, no carbs way of eating, but moderation.
Fat adds so much flavour to food, please don't remove it, just moderate it.

You can even fit in some wine, which makes life a bit more cheery.

This recipe, is a play on one that I have previously posted.
This time I have baked the potatoes in chicken stock... as against the Brussels sprout soup in the previous post. Got the thumbs up from the Dearly Beloved. (DB)

I served this with poached Chicken Thighs for me and Fresh Fish for the DB
Delicious

You will need

1 med onion peeled and finely sliced        138 gms        57 kcal
2 med potatoes peeled and finely sliced    300 gms     209 kcal
Baby Spinach                                             120 gms         27 kcal
Olive oil                                                       1.5 tbs         180 kcal
Grated Parmesan Cheese                           50 gms        215 kcal
Chicken Stock                                           200 mls             4 kcal


Just around 700 Kcals for two people
I dished up 1/3 for me and the rest for DB

Peel and slice Potatoes and Onions
Pop potatoes into microwave with a little water cook for 2 minutes
Drain and set aside
Saute onions in 1 tbs olive oil
Season with S & P
Cook till translucent, if they get a little dry add a little water
Add spinach season again and ad 2 tbs water cover and cook till spinach wilted

To assemble
Using 1/2 tbs of olive oil, grease a gratin dish
Layer 1/2 of the potatoes
Cover with the onion spinach mixture

finish with the remaining potatoes

Sprinkle with Parmesan cheese
Pour chicken stock over the top
Bake at 180C for about 45 minutes till golden

Serve with you favourite protein

So for a lo-cal satisfying breakfast,
A favourite of mine is Vogels Bread slathered with Peanut Butter
Pop some sliced tomatoes on top
Little Sea salt and Pepper

So on my Net Diary
I use 2 x Very thin slices of Vogels Bread Toasted
2 teaspoons Peanut Butter 1 per toast
1 med tomato sliced and seasoned

Looks like a real breakfast... but only 175 KCals
and very satisfying

Roasted White Vegetable Soup- Always Room for Improvement

My friend JT liked my post of the White Soup
and decided to make her version, with the ingredients she had.
She experimented by par -boiling the vegetables and then slow roasting them in butter and oil.
Into the blender, whiz up and voila Potage.

I cut the vege into large chunks I didn’t want them to be over roasted.
Plus I sautéed the cabbage instead of roasting. I think the flavour is improved this way
So here we go
A lovely soup

1/2 Cauliflower 350 gms 88 cals
1 large potato 235   164 cals
1 leek white part only 200 gms   122 cals
2 med parsnips 220 gms   165 cals
1 med swede 260 gms  68 cals
2 x stalk of celery 75 gms  11 cals
1 large onion peeled and quartered 200 gms   84 cals
1/2 white cabbage 500 gms  120 cals

20 gms olive oil   162 cals
50 gms unsalted butter  359 cals
Sea salt and freshly ground black pepper

10 gms olive oil 81 cals
1 tablespoon Stock powder
Cold Water about 2 litres
 

Cals  1423

Weight  4092


Cut all the vege except for the cabbage into large chunks
Cover with water
Add salt and bring to boil

Simmer for about 8 minutes till just starting to get tender
Strain and keep the stock
Set aside
Pre-heat oven to 160C

Into a roasting dish add butter and 20 gms olive oil
Pop into the oven to heat up
Add the drained vege toss around to coat with oils
Season with Salt and freshly ground black pepper
Into the oven around 50 minutes
After 30 mins take out the leeks and cauliflower before they get too caramelized.
It makes them bitter

Meanwhile
Slice cabbage
And sauté in 10 mls of oil for 5 minutes
Season with Stock powder, Vegeta is good but any chicken stock powder is also good
(Vegeta is Vegetarian and also Gluten Free)
Add reserved stock and simmer for about 10 minutes till cabbage is soft

Put the cauliflower and leeks that you have removed into the cabbage

Then add the rest of the roast vegetables 
Mix well and into the blender
Whiz till smooth
This amount will take 2 gos in the blender
Back into pot
Taste and adjust seasoning
I found it needed more salt and freshly ground black pepper

I popped some into a plastic container for my daughter to have for her dinner.
We had it for lunch.

4 ladlefuls only 139 calories
Filling and gorgeous.

Oh My friend Phil also made it and he added some spinach.
Nice addition

Soups One Thin, One Thick - Perfect for Lunch

Its that time of the week again. Lunch at Juice TV.
Soup is proving very popular. I decided to do some research and find something new.
I have always admired Nick Nairn and he has a cookbook called New Scottish Cookery.
This may seem like an Oxymoron, given The Scots are responsible for The Deep Fried Mars Bar.
But, there are always exceptions!
Anyway, I loved the look of his Soups.
I picked two.
First I made
Spicy Fish Soup
I have made a few changes to his recipe so I guess it’s mine now.
I decided to steam bake the fish first, till just cooked, then flaked it and added to the stock.
Total weight = 2308 gms
6 servings = 1106 cals
So approx 200 cals per serving

1 tablespoon Rice Bran Oil 125 cals
2.5 cm piece of root ginger cut into tiny matchsticks (julienne) 11 cals
2 large cloves of Garlic sliced into slivers 9 cals
1 large red mild chili sliced finely 17 cals
1 birds eye chili chopped finely (This add that extra heat)
1 stick lemon grass bashed
2 Kaffir Lime leaves
1200 mls chicken stock (I used Massels Chicken stock powder) 87 cals
3 tablespoons Fish Sauce 45 cals
1 tablespoon Gluten Free Soy Sauce 11 cals
Juice of 1 lime 8 cals
1 tablespoon brown sugar 53 cals
4 spring onions finely shredded 8 cals
200 gms sliced mushrooms 44 cals
10 cherry tomatoes halved 18 cals


500 gms of a meaty fish  588 cals
(I used Ling, it is cheap and worked well)
Oil spray 41 cals
Salt and freshly ground black pepper
50 mls white wine 42 cals
1/2 spring onion finely sliced

Spray of oil  41 cals
Garnish
3 tablespoons roughly chopped coriander 1 cal
Freshly ground black pepper

Heat the oil in a large pan
Add ginger, garlic, chilies and lemon grass
Cook over a low heat until just softened about 8 minutes
Add stock, fish sauce, soy sauce, lime juice and sugar
Bring to the boil
Add mushrooms and spring onions,
Simmer about 10 minutes
Add tomatoes

Meanwhile, lightly oil a gratin dish
Add the fish
Season with a little salt, freshly ground black pepper
Pour over white wine
Spray with a little oil just to moisten it.

Cover with foil and bake for 20 minutes
Take the fish out of the dish,
Reserve the stock for use later

Flake and add to the pan
Just bring back to a simmer
Garnish with coriander and freshly ground black pepper
Serve

To accompany this soup I made a Potage (Thick Soup)
Parsnip, Parmesan and Chili Soup

Another great choice. I used Vegeta for the seasoning .
I love it with soups like this.
Total weight = 2228 gms
Cals =1398
Serves 6
230 cals per serve


50 gms butter 359 cals
200 gms onions sliced    84 cals
900 gms parsnips, peeled and finely sliced     675 cals
1 red chili finely sliced    9 cals
1 Vegeta    57 cals
Freshly Ground Black Pepper

1 litre hot water
50 gms Parmesan 216 gms

Snipped Spring Onions Tops or Chives to garnish

Melt the butter in a large pan
Add onions and sweat till just soft BUT not brown
Takes about 8 minutes
Add Parsnips
Then Chili and seasoning
Toss everything together
Add hot water bring to the boil and simmer for 45 minutes
Stir grated Parmesan into the soup
Into the blender, whiz till smooth
Check and adjust seasoning if necessary

Serve with snipped Spring Onions/Chives

Gilli's Thyme and Cheddar Scones

This is a very good recipe
They are so light and flaky

1 Batch is 1672 Calories
627 grams

Heat oven to 220C

2 cups flour  910 cals
4 teaspoons baking powder  19 cals
1/2 teaspoon salt    0 cals
54 gms butter   387 cals
1 cup buttermilk   137 cals
1/2 cup shredded Cheddar cheese  218 cals
1 tablespoon chopped fresh thyme  1 cal
Pinch Cayenne Pepper


Sift dry ingredients into large bowl
Grate butter into flour
and rub between fingers till it looks like breadcrumbs
Or use a pastry cutter

Make a well and add cheese thyme and butter milk.
Mix quickly and you may need to add a little extra milk.
I like the dough to be wet

Turn out onto floured surface and pat out to about ¾ inch
Cut into pieces
And place on oven tray I like to line my trays with baking paper.
Brush with a little milk

Cook 17 minutes
They were lovely just as they are
I didn't even need to butter mine.
Yum

Gillis Chilli Soup

This soup was devised to use up some leftover Meat Sauce.
Just add some black beans, some Chilli spices, a few vege and Voila a delicious Sunday Lunch.
In My Net Diary... it's Called Gilli's Chilli Soup.

The whole soup was only 696 Calories

2 bowls for me, just 146 Calories
May have to make something tasty for afternoon snack.



1 tablespoon Olive oil 120 cals


1 Med Onion finely chopped 42 cals
2 cloves Garlic finely chopped 9 cals
1 med Carrot chopped into cubes 41 cals
55 gms Celery finely chopped 8 cals


180 Meat sauce 136 cals
700 Water 0 cals
1 can Cherry Tomatoes. 65 cals
1 can Black beans drained and rinsed 203 cals
1 tablespoon Sugar 45 cals


1/2 teaspoon Chili powder 1 cal
1/2 teaspoon Celery salt 3 cals
1/2 teaspoon Cumin 11 cals
1 tablespoon Oregano 3 cals
2 tablespoons lime juice 8 cals
2 tablespoons chopped parsley 3 cals

Heat the olive oil in a pot
Add onions
Season with Sea Salt and freshly ground black pepper and sauté till tender
Add garlic continue to cook another 3-4 minutes
Add carrots, celery and Black beans
Season with the spices
Chili Powder. Celery salt. Cumin and Oregano

Gently cook about 5 minutes to cook out the raw taste of the spices.

Meanwhile put the leftover Meat Sauce in a blender with the water
Whiz
Add to pot
Place the tomatoes in the blender just a quick whiz just to break it down
Into the pot
Add sugar
Bring to the boil and simmer for about 30 – 40 minutes
You need the carrots to be tender
Taste and adjust the seasoning it will probably need a little more salt
Just before serving add lime juice and parsley

Perfect for a cold wet Winters Day

Kid's Favourite Lasagne - and Chocolate Lava Puddings - What a dinner

The request for Thursday dinner this week, was "Your Lasagne Please Grandma"
Of course Old people and kids eat early, so we were eating the lasagne as well, and I was pleasantly surprised how few calories I consumed, from such a lovely rich dish.
Mind you I didn't do my usual "clean up everyone's plates" tricks.
I was under control!!!
This quantity fed the six of us.
You could stretch it to 6 adults with a salad and some yummy garlic bread

Gilli's Basic Meat Sauce

1 tablespoon olive oil      120 cals
930 gms Beef Mince      500 cals
100 gms carrot              41 cals
145 gms onion                60 cals
2 cloves garlic                9 cals
1 stalk celery                 40 cals
1 tablespoon tomato paste         13 cals
150 mls white wine                   125 cals
100 mls milk                              60 cals
2 teaspoons dried oregano       6 cals
1/2 teaspoon sea salt                0 cals
Freshly ground black pepper 0 cals
1 teaspoon sugar                    15 cals
400 gms can tomatoes           68 cals
Massel’s beef stock cube       11 cals
Hot Water 250 mls                 0 cals

Heat oil in a hot pan
Add mince
Season with Salt and Pepper
Brown well
Remove and set aside
Put all vegetables in the food processor to chop very finely
Throw into pan and scrape up all of the meaty bits
Cook about 5 minutes
Add tomato paste
Cook that out for a couple of minutes

Add white wine
Reduce
Add milk
Mix well
Season with oregano, a little salt and freshly ground black pepper
not too much there is salt in the stock cube
Pop tomatoes into food processor to whiz them up
Add to pan
Return beef to pan
Add sugar and beef stock cubed dissolved in hot water

Bring to boil and simmer gently for about 1 hour

This yields 1775 gms of sauce 1330 calories.

First make a Basic Bechamel Sauce
1 litre whole milk 619 calories
1 bay leave
1/2 onion studded with 3 cloves
8 black freshly ground black pepper corns
75 gms butter 538 cals
50 gms white flour 182 cals
110 Cheddar cheese grated 443 cals
1 egg    61cals

Heat milk with the bay leave, black peppercorns onion and cloves to infuse flavour
The melt butter in pan
Add flour and cook for about 5 minutes to get rid of raw taste
Strain milk and add to pan

Whisk well to combine and bring slowly to the boil stirring all of the time
To make sure there are no lumps
Simmer for about 5 minutes

Take off heat and add cheese.
Weight 1327  gms
Calories 1872

Now to assemble my Lasagne

Meat sauce 400 gms 302 cals
Dried Lasagne Pasta 12 sheets 210 gms 757 cals
Bechamel Sauce quantity as above

Lightly Grease a Gratin dish
Place a little Bechamel Sauce to just cover the bottom
Layer pasta
1/2 of Meat sauce
More Pasta
1/3 of remaining Bechamel sauce
Then add beaten egg to rest of the Bechamel sauce
Set aside
Layer pasta
Rest of the meat sauce
Final layer pasta
And top off with reserved Bechamel sauce

Cover with foil and bake about 40 minutes @ 180C

Cook to this stage earlier in the day or even overnight
Bring to room temperate

Cover off and back into 180C oven till golden brown and bubbling
Finished lasagne weight 1939g
Calories 2930

My portion 245 gms  only 370 calories


Yipee... Room for this delicious Chocolate Fondant Pudding

I have never made a Chocolate Fondant Pudding before... on TV Shows, it seems there are frequent disasters. But thank you Laura Calder "French Food at Home", screening on Food TV.
I love her food and her recipes are dotted around my blogs.
This is so so simple
The beauty of this is, that you can prepare it earlier in the day and just pop into a hot oven, just before serving.
So I have "Calorised"  it...Surprising how much you can eat, providing you are not too greedy
Thumbs up from the kids and Dale


115 gms dark chocolate        633 cal
160 gms butter                       1147 cals
4 eggs                                     240 cal
130 gms sugar                      17 cals
1/2 teaspoon vanilla extract

60 gms flour                         218 cals


Weight 705 gms
Calories 2368



Method
I used Dariole Molds and I think they are better than Ceramic Ramekins
Butter six molds
Line with a disk of parchment,
Then butter the parchment.
Very gently melt the chocolate and butter together over a water bath.
Beat the eggs and sugar until thick, pale, and ribbony.
Beat in the flour, and finally the chocolate mixture. 
Pour into the molds and chill.
Just before serving, heat the oven to 400°F/200°C.
Place the molds on a baking sheet and bake until the top is set, 12 to 14 minutes. 
Remove.

Let sit five minutes, before unmolding onto plates.

 Cut in and the Chocolate Lava will flow

Serve with caramel sauce or a scoop of ice cream.
So so rich but delicious
One portion =  396 cals

Gillis Carrot and Lentil Soup

Red Lentil and Carrot Soup  (In My Net Diary look under Gillis Carrot and Lentil Soup)
I used the food processor to chop the vegetables and it was brilliant
You may notice Vegeta. We discovered this in Croatia, they put it in everything.
You can buy it here. It is a Vegetable Stock powder. Gluten free Great flavour.
A must for the pantry


55 gm unsalted butter        394 cals
1 1/2 tablespoons freshly grated ginger  6 cals
1/2 tsp ground allspice      3 cals
1/2 tsp ground cumin      4 cals,
1/2 tsp ground ginger      3 cals
and 1/2 tsp ground chili powder   4 cals
1tsp curry powder  7 cals
1 tsp ground coriander  5 cals
300 gms onions finely chopped    126  cals
143 gm parsnip       190 cal
100 gms chopped celery 14 cal
1 k g sliced carrots     406 cals
200 gms swede peeled and chopped   52 cals


85 gms split red lentils      283 cals
25 gms long rain rice      91c cals
1 . 75 litres water        0c
Vegeta 3 tablespoon     12 cals
400 ml can lite coconut cream   256 cals
2  tablespoons fresh lime juice   8 cals
Method
Melt the butter in a heavy based pan and
Add ginger, allspice, cumin, chilli powder
and Curry powder and coriander


Cook over a low heat for about 3 minutes stirring constantly
Add the vegetables and Vegeta

Stir to combine and cook about 8 minutes
Stir in lentils and rice
Then the water

 Bring to boil and simmer around 30 minutes till the vege are tender and the lentils break up


Into the blender
Bring back to boil

Add coconut milk and lime juice
Taste and adjust if necessary


Don't boil again, just reheat
Just add Fresh coriander and serve