03 February 2013

5:2 Diet - Moroccan Style Potato Bake = 233 calories




This is one of my favourite new discoveries. I adore potatoes, so I knew I was going to love it.

I found the recipe in QuickCook Low Fat, a nifty little book by Hamlyn which has a website linked to it. I posted another recipe called One-Pot Southern Style Rice from it last week as well as a review of the cookbook. I find myself using these little books quite often for midweek meal ideas.

As well as potatoes in this dish, there are roasted red peppers (from a jar), red onion, garlic, preserved lemon, paprika, cumin, ginger, tomato puree and white wine vinegar.

Now for my changes:

Potatoes: the recipe called for new potatoes, but I was still working through my Scotty Brand Kestral Potatoes, the ones I've kept in a pillowcase since early December (you can read about that in my Spicy Tattie Puffs post.), so I used them . New potatoes would look much neater, but I don't think they would really make any difference to the dish, so just use whatever potatoes you have.

Preserved Lemon: I had some preserved lemon in the fridge, but if you don't have any, then add the finely grated peel from 1 lemon and the juice from half a lemon.

Vinegar: The recipe called for aged sherry vinegar, but I just used white wine vinegar.

This easy and quick potato bake is a great recipe for the 5:2 Diet, it has only 233 calories for a substantial portion. I serve it with a slice of bread or with some vegetables. It's suitable for vegetarians and vegans.

5:2 Diet

I'm still following the 5:2 Diet or The Fast Diet as Dr Michael Mosley is calling it now. I've been following the diet for a few months and don't really have to think about it now. I do my fasts (under 500 calories a day) twice a week, always on work days, as I find it easier and never 2 days together.

I'd lost 12lb by the time Christmas came around, which I was very pleased with. I had a break for Christmas and New Year and started again when I started back at work. It has taken me a few weeks to get back to that weight after all the indulgences of the Christmas period, but I'm not really worried as I know this diet works.

So how do I do it?

When I started the diet I spread the calories through the day, but this didn't really work for me, so I changed things around and now I have nothing in the morning, except lots of water, then a light lunch and a more substantial dinner.

My lunches at work tend to be either Heinz squeeze and stir minestrone soup (72 calories) or 2 crisp breads and 1 light laughing cow triangle (95 calories). In the afternoon I have a low calorie drinking chocolate (40 calories). This leaves me with a few hundred calories for my evening meal.

Moroccan Style Potato Bake - serving suggestions:

Potato bake + 1 medium slice wholemeal bread + 1 tsp Lurpack lighter spreadable
233 calories + 91 calories + 26 calories = 350 calories

Potato bake + 100g broccoli + 100g cauliflower + 30g (3 heaped tbsp) frozen peas
233 calories + 38 calories + 38 Calories + 65 calories = 374 calories

Scroll down for some more 5:2 recipes.

print recipe

Moroccan-Style Potato Bake

A spicy potato bake marrying the wonderful combination of potatoes, roasted red peppers and Moroccan spices. Only 233 calories per serving.
Ingredients
  • 750g potatoes cut in half or quarters, depending on the size
  • 1 litre/ 1½ pints hot vegetable stock
  • 1 tbsp olive oil
  • 1 red onion, halved and thinly sliced
  • 2 garlic cloves, peeled and finely sliced
  • 1 preserved lemon, finely chopped
  • 250g drained roasted peppers, sliced
  • 1 tsp hot smoked paprika
  • 1 tsp ground cumin
  • 1 tsp ground ginger
  • 2 tbsp tomato puree
  • 1 tbsp white wine vinegar
Instructions
Put the potatoes and vegetable stock in a large saucepan. Bring to the boil and cook, covered, for 12 minutes until tender but firm.2. Meanwhile, preheat the oven to 230°C (450°F), Gas Mark 8 and heat the olive oil in a large, deep-sided, ovenproof frying pan over a medium-low heat. Add the onion and fry gently for 3–4 minutes, then add the garlic and cook for a further 3–4 minutes until softened and lightly coloured.3. Stir into the onion mix the preserved lemon, roasted peppers, the spices, tomato purée, vinegar and a little salt and pepper. Cook gently for 2 minutes.4. Drain the cooked potatoes, reserving 400 ml of the liquid, then add the potatoes and reserved stock to the pan. Bring up to the boil, then put the pan in oven and bake for 14–16 minutes until golden (I cooked it for about 25 minutes). Remove from the oven and serve immediately.
Details
Total time:
Yield: Serves 4


Here are a few of my other 5:2 recipes and the calories per serving:

Disclosure: Scotty Brand sent me some Kestral Potatoes and Octopus sent me QuickCook Low Fat cookbook to review. I was not expected to write a positive review and any opinions expressed are my own. I bought my own copy of Michael Mosley's The Fast Diet, but I think it is worth mentioning for people starting out on 5:2 Diet/The Fast Diet.

27 comments:

  1. I do love a good potato dish Jacqueline, and this one is packed with flavour.

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    1. It is Val, it's really delicious. I always think of you when I post a potato dish as I know you love them.

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  2. I don't eat many potatoes but my husband loves them. I will make these for him probably with some chorizo. I'll eat them as they are.

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    1. That sounds like a good plan Marie. I'm sure you will both love them.

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  3. That looks tasty, amazing how spices and things like preserved lemons can lift the humble potato. It just soaks up all the flavours.

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    1. You are right Janice, it really does. This dish has so much flavour.

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  4. I'm loving this recipe! I'm still following the 5:2 diet since i started it back in November and like you have lost 12 lbs and find it pretty straight forward. I just know what my limits are on fast days and have been sticking to a safe list of meals. This one is definitely getting added to that list as I love potatoes and have a jar of preserved lemons in the cupboard. Thanks for sharing :-)

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    1. It's so easy to do, I just don't know why people still put themselves through the misery of other diets. If you love potatoes, you are going to enjoy this one Katie :)

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  5. This dish just jumps off the page and says eat me and your photography is amazingly professional, looks like you've cut the dish out and isolated it - very impressed:-) This is on my to do list, thank you!

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    1. Thanks for your praise Camilla, my photos are gradually getting better. Some daylight would help.

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  6. Diet or no diet this recipe looks fab. Love all things Morrocan. Glad to hear Fast Diet is going so well for you and to hear how you go about it for yourself. Great 5:2 recipe links too

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  7. Yum! I'm not doing 5:2 but will definitely be making this Jac!

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  8. Looks yummy! I'm on a fast day and am reading this with a rumbling tummy, can't wait to try it!

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    1. Oh no, well you will just have to make it for your next fast day :)

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  9. It does look good, I love potatoes, I probably eat my own weight in them every couple of weeks!

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    1. Maybe not such a good thing from a calorie point of view, but they are yummy. I had one with light cottage cheese tonight (fast day).

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  10. I'm amazed at how few calories there are in this dish :)

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    1. It is rather good, but apart from potatoes & peppers, it just is spices really.

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  11. Love Moroccan style food Jac so I'll enjoy making this one too.

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    1. Hope you enjoy is as much as we did Jacqueline :)

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  15. I made this for tonight's fast day dinner. With a big green salad it was delicious. And low cal too, hurrah! I didn't have preserved lemons so made do with a squeeze of lemon juice. I'm looking forward to more of your recipes if they're all like this!!

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    1. It's so, so good, isn't it? I absolutely love it!!

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I love reading comments, so thank you for taking the time to leave one. Unfortunately, I'm bombarded with spam, so I've turned on comment moderation. I'll publish your comments as soon as I can and respond to them. Don't panic, they will disappear when you hit publish. Jac x

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