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Cheap and Easy Vegetarian Cooking For One: Leek, Potato and Philly Cheese Recipe
Leeks and Potatoes
Easy, peasy recipe
Cheap food: Healthy food
As the economic crisis bites hard, we are all looking for ways to have a healthy diet that doesn't cost the earth. Vegetarian dishes are in general cheaper and healthier than many red meat dishes so even if you are not a vegetarian, consider have a few more meat-free days each week. You will find them much easier on both your health and your budget.
This is a quick and easy recipe that is tasty and uses ingredients that are easily affordable. The soft cheese provides protein and fat, both health necessities in every meal. In addition, once you have made this dish with the tender white flesh of the leek, you can use the tops and the outer leaves off the leeks to make a healthy soup. I've included an easy soup recipe here too.
In a bid to manage household budgets, many people are now considering growing at least some of their own vegetables. Both potatoes and leeks can be grown in containers on a patio if you don't have a garden. The advantage is that grown in grow-bags or containers, potatoes tend to be pest free and have smooth skins because of the lack of lime in the soil. Then, an added bonus, leeks tend to repel insects.
COST = £1.44 - CALORIE COUNT = 175.
Potato, Leek and Philly Cheese
- 1 medium sized leek, use the meaty white part and keep the tops and outer leaves for soup
- 125 grams small new potatoes
- 2 tablespoons light philadelphia soft cheese, or similar
- 1 clove garlic, crushed
- salt and pepper
Steam - don't boil!
Steaming vegetables are much healthier for you. When you cook them in water a huge amount of nutrients leak into the water - you know, that bit you throw away. On the other hand steamed vegetables retain most. You can of course invest in a steamer but I personally find them a pest - you have to store them some place and dig them when you want to use them, then they are not always easy to clean. I much prefer my expanding fan steamer insets. Because they expand, they fit any size of pot.
Easy Steamer insert
You can convert any pan into a steamer using this handy insert. Because it is fan-shaped it will adapt in size to fit any pot. Tiny feet on the bottom hold it above the level of the water for best result. I wouldn't be without mine!
Preparations and Instructions
- Clean the leek, cut off the top and removed harder outer leaves so you have the white meaty part. Set aside the top and outer leaves to make a cheap soup later. Ensure there is no dirt left in the leek by making a slit in the top, fanning out the layers and running under cold water. Cut the nice white 'meat' into rounds.
- Scrub new potatoes under running water. Leave the skins intact. If Cut larger ones into two pieces and leave the smaller ones whole.
- Crush 1 clove of garlic.
- Portion out 2 tablespoons of soft cheese.
- In a small saucepan steam the potatoes. Add salt if preferred. Bring to the boil, reduce the heat and simmer until potatoes soften.
- In another pan steam the leeks. Bring to the boil, reduce heat and simmer until softened - should be about 12 minutes. I use fan steam inserts which make life easy but use a steamer if you prefer.
- Drain both potatoes and leeks and let them dry slightly over very low heat. Do not allow to stick to pan. Combine them in one of the pan.
- Over a very low heat - add the soft cheese and garlic and stir in completely. Heat through until the cheese is perfectly melted.
- Serve with a green salad.
light phiadelphia cheese
Approximate nutritional values in this recipe
|Serving size: 1 portion|
|Calories from Fat||45|
|% Daily Value *|
|Fat 5 g||8%|
|Carbohydrates 16 g||5%|
|Fiber 3 g||12%|
|Protein 6 g||12%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Where do you stand?
are you a philly fan - or soft cheese fan.
This is a healthy filling meal with very low fat content so is great if you are weight conscious. You can change it up by adding different herbs to the cheese or by changing to a cottage cheese instead. You just need to watch that doesn't curdle as you heat it up.
If you have a bit more time, transfer the mixture to an oven-proof dish and top with toasted oatmeal or breadcrumbs and cheese and grill until the top is crisp. That will add about another 20 minutes to the cooking time.
Simple Leek and Potato Soup Recipe
As you will know by now, I never waste a thing! So those harder outer leaves and the tops I took off the leeks when I prepared them come into use for a tasty soup. I don't use any fat in preparation so it is very low in calories but high in nutrients. Don't underestimate how many minerals and vitamins are in the green leafy part of leeks.
You will need:
the tops and outer leaves of 3 leeks, washed and chopped up
1 large potato, peeled and diced
1/2 pint of vegetable stock/broth
1 teaspoon mixed dried herbs
Salt and pepper to taste
Put all your ingredients into a saucepan.
Bring to the boil.
Reduce heat and simmer for 20-30 minutes until vegetables are completely soft.
Use a hand blender (stick blender) to create a smooth soup.
Serve hot with crusty bread.
Calories and Cost of Leek and Potato Soup
Where to find about health benefits of leeks and potatoes
- Why leeks are good for you | Life and style | The Guardian
Joanna Blythman and Rosie Sykes: The oniony tang of leeks perks up many dishes, and keeps your eyes and bones on top form
- 8 Amazing Health Benefits of Leeks
8 health benefits of leeks
- Leeks nutrition facts and health benefits
Leeks are white blanched stalks of Allium family vegetables. Delicate in flavor and sweet in taste they have much less pungency than garlic or onions yet very rich in health promoting anti-oxidants substances that have proven beneficial...Read on.
© 2014 Ann