The poor potato. Somehow, over the years, they ’ ve made their direction to the list of foods to avoid. But, why ?
It could be because they are white, and blank foods tend to have a bad reputation. Or, possibly they are judged based on where they fall on the glycemic index ( though most people don ’ metric ton consume white potato alone, so the glycemix index doesn ’ t truly topic. ) Whatever your perception, I ’ thousand here to plowshare what makes potatoes therefore good.
What Makes Potatoes Good For You?
Potatoes have a fortune of great things going for them. They are backpack broad of potassium, fiber and vitamin C, and they are versatile. Kids love them, excessively ! The key to fitting them into your corrode plan comes down to two things- share and cooking ! here ’ s a deep dive into why potatoes deserve a stead on your dinner plate .
Potatoes are Packed with Potassium
Most people are shocked to learn that potatoes top the charts of potassium-rich food. potassium was identified as a alimentary of concern in our state because few Americans meet the commend intake of 4700 mg/day. One medium potato, with the skin, provides over 600 mg. That ’ s over 15 % of your needs for the day. aside from potassium, potatoes besides provide a reference of vitamin C, B6 and are naturally moo in fat, sodium and cholesterol .
Potatoes are Filled with Fiber
Have you looked at the nutriment label of any trendy products recently ? If so, there is a thoroughly casual you ’ ve found a product with add character. We know that fiber is heath promote, but people still fall brusque of meeting the recommended inhalation. food manufacturers have responded by adding roughage into common foods such as energy bars, yogurt, sugary-cereals and even frost cream, but there ’ s a catch .
Fiber tastes severe ! In arrange to make the food edible, they have to add ingredients to cover the preference. That ’ s where sugar-alcohols come into play. Sweet tasting carbohydrate alcohols hide the taste of the fiber, leaving you feeling as if you a healthy fiber-rich food .
That ’ s all o, but I can ’ t assistant myself from asking, “ if you want more fiber, why not equitable eat a potato ? ” Potatoes are a natural source of character and put up to your casual consumption without the need to cover up the taste .
Potatoes are Delicious and Versatile!
The best reason to eat potatoes, though, is the taste ! Potatoes can be consumed bake, roasted mashed, in stews, french fried, in casseroles or soups or as broil chips. There are so many ways to prepare potatoes that you can ’ triiodothyronine bored. Combine your favorite potato dish with a list protein, a vegetable, and you have a balanced, fulfilling meal .
How To Make Simply Seasoned Roasted Potatoes
Roasted potatoes are one of my favorites. To make them, start by pre-heating your oven to 425 degrees. These potatoes can be roasted in a baking dish or on a big plane pan. Sporay the pan with fudge spray, then set aside .
Make sure to rinse and scrub the potatoes before cutting. equitable identify each potatoes under aplomb running water and use a potato brush to scrub. Once they are clean, use a sharp knife to dice them into ~1/2 edge pieces .
place diced potatoes into a big bowl with the dice onions, peppers, corn starch, garlic powderize, salt, pepper and olive oil. Using your hands, toss the potatoes and the seasonings until each part of potato is covered with temper .
transmit to your baking sheet, then bake in the oven for 25-30 ninutes or until tender and gold brown. The actual cook time will vary based on the size of your potato pieces .
Calories And Nutrition Facts In Roasted Potatoes
This recipe makes 8 1/2 cup servings. One suffice of seasoned roasted potatoes has 120 calories, 21 grams of carbohydrates, 2 grams of fiber, 2 grams of protein, 3.5 grams of full fat, 0.5 grams of saturated adipose tissue and 80 milligrams of sodium. Each servings besides contains 6 % of the casual value for iron, 2 % of the day by day value for calcium, and 10 % pf the casual value for potassium .
This recipe for roasted potatoes is one way to prepare and assign them properly, but there are endless ways to make potatoes. If you love potatoes, you might besides like my recipe for flavor filled, low-fat doubly baked potatoes or learn how boost the nutriment of your frittata by integrate this starchy vegetable into the mix .
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Simply Seasoned Roasted Potatoes
- 2 pounds Raw White Potatoes
- 6 tbsp
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Chopped Red Onions
- 3 tbsp Chopped Green Bell Peppers
- 2 tbsp olive oil
- 1/4 tsp garlic powder
- 1 tbsp Corn Starch
- 1/4 tsp table salt
- 1/4 tsp black pepper
Preheat oven to 425 degrees. Spray a large baking sheet with cooking spray, then set aside.
Clean potatoes under water. Dice them into ~1/2 inch pieces, then put them in a large bowl.
Add the onions, peppers, corn starch, garlic powder, salt, pepper and olive oil, then mix well, making sure that every potato piece has seasoning.
Pour into baking dish, spreading evenly.
Roast uncovered 25-35 minutes, or until potatoes are tender and golden brown
- Recipe Makes : 8 Servings
- Serving Size : 1/2 cup cooked potatoes
- Pairing recommendation : serve with a 3-4-ounce objet d’art of protein and a non-starchy vegetable or as a side-dish with eggs as a morning meal .
- Nutrition Facts (per serving): 120 Calories, 21 g Carbohydrates, 2 g Fiber, 2 g Protein, 3.5 g Total Fat, 0.5 g Saturated Fat, 80 mg Sodium, 6% daily iron, 2% daily calcium, 10% daily potassium.
- Meal Planning Servings: 1.5 CHO; 0 PRO; 0.5 FAT
DID YOU MAKE THIS RECIPE? Tag @ heathermangieri on Instagram and hashtag it # HeatherMangieriNutrition to all recipes. Or, Pin it on Pinterest for late !
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