The time has come for me to be proactive in dropping some pounds from my bones. This recipe has sprung forth from that desire. If you like tasty taters read on.
I created this dish because I really like potatoes – they are amazingly tasty and satisfying. I ate this portion as a main meal today because potatoes (and many other root vegetables) have a lot of carbs, a lot of fiber and zero fat. Unfortunately potatoes need fat to make them extra tasty, and fat has a lot of calories from, well, fat.
The best way to cook potatoes quickly while maintaining control of the fat is to slice and boil them. If you boil the taters and add salt and pepper… well, that’s ok. But we really do want to enjoy what we eat right? So the trick here is to dutifully control exactly how much (and what type of) fat you add. You’ll see by the photo that I added cheese. Want to save 93 calories? Skip the cheese, this will still be delicious.
I also like sauces. When prepared correctly they bring a lot of flavor to the party without overwhelming the dish. This sauce is low in fat and crazy with flavor. When creating a sauce I always keep in mind that I have complete control over the liquids I use to make the flavors pop. Learn to make sauces, your taste buds will thank you. Note that I have weighed many of the dry ingredients in grams. This gives me very specific detail on how many calories I’m putting together. On to the recipe…
BOLD AND SAUCY TATERS
- 2 small potatoes, thinly sliced, rinsed (180g)
- 1 small onion, thinly sliced (110g)
- 1/2 tbsp. butter
- kosher salt and freshly ground black pepper
- grated cheddar cheese (23g)
- fresh rosemary
- fresh parsley
- 1/2 tbsp. butter
- 1 tbsp. flour
- dash of kosher salt and pepper
- 1/4 cup chicken broth
- dash of hot saucedash
- dash of of worcestershire sauce
Half-fill a medium size pan with water and add some salt. Drop in the potato slices, place over medium high heat and cover. Bring to a boil, then lower the heat to simmer. Simmer potato slices for about 20 minutes until soft. Meanwhile in a small sauce pan melt 1/2 tbsp. butter over medium heat; add onion slices, salt and pepper. Stir and sauté until the onions are soft. Remove them from the pan and set them aside. Replace the pan on medium-high heat and add the other 1/2 tbsp. of butter. Then add the flour and mix with a small whisk until all the butter and onion drippings are incorporated into the flour. Now ladle in a 1/4 cup of water from the potato pot and stir, stir stir! Continue stirring water from the potato pan into the sauce until it is thick and smooth. Now add the chicken broth, hot sauce and worcestershire; continue stirring, reducing the sauce until is is thick and glossy. Remove from heat.
Drain the potatoes. In a small oven proof dish layer the potatoes and onions. Pour the sauce over the layers and evenly sprinkle the grated cheese. Place the dish under the broiler for about 5 minutes until the cheese has melted. Garnish with fresh rosemary and fresh parsley. Creates one large serving or 2 small side dishes.
TOTAL CALORIES FOR RECIPE: 440