Easy Potato Sides

Wednesday, February 15, 2012

French fries are a kid favorite in my house but I’ve found fantastically easy potato recipes that get “thanks mom!” shout outs. All these recipes aren’t only kid-approved, but husband-approved too!

Potato Goodness
This starchy veggie is brimming with goodness. One maedium spud (5.3 ounces) contains 110 calories, 26 grams of carbs (only 1 of which are sugar), 2 grams each of fiber and 3 grams of protein. It’s an excellent source of vitamin C, vitamin B6 and potassium and a good source of niacin, magnesium, phosphorus, and manganese.

Studies have shown that potatoes can help fight cancer. According to the FDA, foods high in potassium and low in sodium (like potatoes) may help reduce the risk of high blood pressure and stroke.

Easy Roasted Potatoes
(Photo on right)
Yield: 4 servings (about 1 ½ potatoes per person)

Ingredients:
6 small new potatoes (or 4 medium russet potatoes), washed and thinly sliced
1 tablespoon olive oil
¼ teaspoon salt
Pepper, to taste
Cooking spray

Directions:
Pre-heat oven to 425˚F. Place potatoes in a medium bowl. Add oil, salt, and pepper; toss to coat. Spray baking sheet with non-stick cooking spray. Place potatoes on baking sheet in a single layer. Bake for 20 to 25 minutes until potatoes are slightly golden.

Nutrition info per serving:
Calories: 209
Total Fat:  4 grams
Saturated Fat: 1 gram
Total Carbohydrate: 41 grams
Protein: 5 grams
Sodium: 193 milligrams
Cholesterol: 0 milligrams
Fiber: 4 grams

Family-Favorite Baked Fries
Photo (above) and recipe courtesy of The United States Potato Board.

Golden baked russet fries with fresh thyme and garlic

Servings: 8
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients
6 russet potatoes or potato type of your choice (try red, yellow, white or fingerlings)
6 cloves of garlic
8 sprigs fresh thyme, picked from stems
5 tablespoons olive oil
Salt and freshly ground pepper to taste

Directions

  • Preheat the oven to 450°F.
  • Place whole potatoes (do not poke) into microwave-safe covered dish.
  • Microwave on HIGH for 3 to 4 minutes. Let cool.
  • Cut each potato lengthwise into 8 even wedges
  • In a large mixing bowl toss the potatoes with garlic cloves, olive oil and thyme, and sprinkle lightly with salt and pepper.
  • Arrange the potatoes and garlic in a single layer on a baking sheet.
  • Bake for 10 minutes until the potatoes are crisp, rotate and cook an additional 10 minutes until dark golden brown on all sides. Transfer to a plate and serve.

Nutritional analysis per serving with skins:
Calories: 190, Fat: 9g, Saturated Fat: 1.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 80mg, Potassium: 601mg, Carbohydrates: 26g, Fiber: 2g, Sugar: 1g, Protein: 3g, Vitamin A:  0%, Vitamin C:  50%, Calcium:  2%, Iron:  8%

Variations
Fresh Rosemary Fries
Cost per serving: <$1.00

Directions
Follow original directions, but omit thyme and garlic and replace with 4 tablespoons chopped fresh rosemary, reduce olive oil to two tablespoons.

Nutritional analysis per serving with skins:
Calories: 170, Fat: 3.5g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 300mg, Potassium: 716mg, Carbohydrates: 31g, Fiber: 2g, Sugar: 1g, Protein: 4g, Vitamin A: 0%, Vitamin C: 60%, Calcium: 2%, Iron: 8%

Baked Chili-Cheese Fries
Cost per serving: <$1.00

Directions
Omit thyme, garlic cloves, olive oil and black pepper. Stir together 3 teaspoons chili powder and 2 teaspoons each: dried cilantro, onion powder, garlic powder and ground cumin in a small bowl. Sprinkle
on potatoes before baking. Sprinkle 1 1/2 cup shredded reduced-fat Mexican blend cheese over
cooked “fries” and bake for a minute or 2 longer to melt cheese.

Nutritional analysis per serving with skins:
Calories: 230, Fat: 8g, Saturated Fat: 3g, Trans Fat: 0g, Cholesterol: 10mg, Sodium: 500mg, Potassium: 747mg, Carbohydrates: 33g, Fiber: 3g, Sugar: 1g, Protein: 9g, Vitamin A: 15%, Vitamin C: 60%, Calcium: 35%, Iron: 10%

Steakhouse Baked Barbecue Fries
Cost per serving: <$1.00

Directions
Omit thyme, garlic cloves and olive oil. Stir together salt, pepper and 2 teaspoons garlic powder and 2 teaspoons onion powder in a small bowl. Brush potato wedges with 1/2 cup barbecue sauce, then sprinkle seasonings over potatoes before baking.

Nutritional analysis per serving with skins:
Calories: 180, Fat: 4g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 430mg, Potassium: 749mg, Carbohydrates: 34g, Fiber: 3g, Sugar: 2g, Protein: 9g, Vitamin A: 0%, Vitamin C: 60%, Calcium: 2%, Iron: 10%
 

LET’S DISCUSS: What’s your favorite way to enjoy potatoes?

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2 Comments on “Easy Potato Sides



Sybil Sebel Says:

My husband loves his potatoes.
I throw a cut (length wise) potatoe in a baggy w/ 1 TBSP Evoo and 1 tsp paprika and chili powder. We also make our own dips w/ greek yogurt for extra protein!

Our all time favorite tho > Baked Sweet Potatoe!
Oven @ 400 & 45 minutes later, yum!



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