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