Powerhouse Potatoes

Potatoes pack a nutritional punch

Baked Fries with Salsa

The average person’s caloric needs have decreased since the 20th century when lifestyles were more active, yet nutritional needs are generally the same. Getting the nutrition you need without consuming too many calories can be as simple as incorporating nutrient-dense foods, such as potatoes, into your diet.

Not only are potatoes a cost-efficient kitchen staple, there are dozens of quick and easy ways to prepare this ultimate comfort food while taking advantage of an extra helping of nutrition.

A medium-size potato (5.3 ounces or 148 grams) has only about 110 calories, 4 to 5 percent of the average adult’s total daily calories, but provides much higher percentages of many nutrients.

The potato actually delivers a wide spectrum of valuable nutrients. For example, the potato is an important source of complex carbohydrates, often lacking in the American diet.

The potato also is a good source of vitamin C and hard-to-get B6 and has long been known to be a storehouse of minerals. The potato contains valuable supplies of essential trace elements such as manganese, chromium, selenium and molybdenum.

Falsely fattening image
Although you may think of the potato as a bulky vegetable, it is 80 percent water — just a little less than milk. However, its association with high-calorie toppings like butter, sour cream, gravy and mayonnaise gives the low-calorie potato a false image. In fact, just one tablespoon of butter doubles the calories in a baked potato.

There are many low calorie ways to prepare potatoes deliciously. Here are just a few tasty low or no calorie topping ideas:

• Toasted sesame seeds
• Whipped butter and poppy seeds
• A spoonful of stewed tomatoes and a bit of grated cheese
• Melted butter or margarine thinned with lemon juice
• A mix of dried herbs: parsley, chives, basil or dill
• Mock sour cream (cottage cheese and lemon juice whipped in a blender)
• Chopped onion with coarsely grated black pepper
• Chive-spiked yogurt
• Prepared horseradish
• Heated marinara sauce
• Low calorie dips or salad dressings

For more recipes and tips for preparing nutritious and appetizing potato dishes, visit www.eatwisconsinpotatoes.com.

Baked Fries with Salsa

Ingredients

• 3 medium Wisconsin Russet potatoes (5–6 ounces each)
• 1 tablespoon canola or other vegetable oil
• 1 teaspoon dried Italian herb seasoning
• 1/4 teaspoon salt (or to taste)
• Salsa, optional

Preparation

1. Heat oven to 450°F degrees.
2. Slice potatoes lengthwise 3/4 inch thick, then cut each slice into 3/4-inch-long sticks. Place in large bowl. Drizzle with oil and sprinkle with herb seasoning and salt; toss to coat evenly.
3. Arrange potato pieces in single layer on nonstick baking sheet or baking sheet coated with vegetable cooking spray.
4. Bake 20–25 minutes, until potatoes are golden brown, turning once after 15 minutes.
5. Serve immediately, with salsa for dipping if desired.

Serves
4

Preparation Time:
10 minutes

Cook Time:
25 minutes