Potato Recipes

Potato Recipes

Approx. nutritional content of one medium potato

carbohydrates ~ 23 g.
calories ~ 109
fiber ~ 2.7 g.
protein ~ 3.7 g.

potassium ~ 729 mg.
calcium ~ 8.5 mg.
magnesium ~ 25.6
fat ~ 0.2 g.

Golden Potato Bake
(Serves 4)

4 - 6 medium potatoes, peeled
1/2 cup bran flake cereal
2 tbsp. butter, melted
1/4 tsp. onion powder
1/4 tsp. garlic powder
1/2 tsp. sea salt
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Heat oven to 375 degrees. Crush the cereal into crumbs. Mix crumbs, salt, onion and garlic powder. Brush potatoes with the melted butter and coat with crumbs. Bake uncovered 1 to 1 1/4 hours.

Potato Pancakes

4 medium potatoes, grated
1 onion, minced
1 egg white, slightly beaten
3 tbsp. applesauce, unsweetened
1/3 cup whole wheat flour
1/4 tsp. nutmeg
1 tsp. fruit sugar
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. Bragg's seasoning, or sea salt
1 tbsp. canola oil
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Add the grated potatoes with all of the ingredients, except the flour. Mix well. Add enough of the flour so that the mixture will stick together. Drop by 1/4 cup into a hot skillet until lightly browned on both sides.

Cubed Moist Potatoes

7 large potatoes, cubed
1 onion, chopped
1 tbsp. low-salt chicken base
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. Vegit, or low-salt seasoning
1 tsp. fruit sugar
2 cups peas, frozen
2 tbsp. butter
1/2 tsp. Bragg's seasoning, or sea salt
3 cups water, boiled
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Fry the onions and potatoes in the butter until lightly browned. Pour in the hot water and add the seasonings. Simmer until the potatoes are tender. Add the peas during the last 3 minutes of cooking.

Baked Potato Fans
from www.drkoop.com

This is a new twist on an old favorite.

4 medium potatoes
1/2 teaspoon salt
1 tablespoon melted butter
2 to 3 tablespoons chopped fresh herbs, such as parsley, rosemary, sage or thyme
4 tablespoons grated reduced-fat cheddar cheese
1 1/2 tablespoons parmesan cheese
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1. Preheat oven to 425 degrees.
2. Peel potatoes and cut into thin slices but not all the way through.
3. Put potatoes in a baking dish, fanning them slightly.
4. Sprinkle with salt and drizzle with butter. Sprinkle with herbs.
5. Bake potatoes for about 50 minutes.
6. Remove from oven and sprinkle with cheeses.
7. Bake potatoes for another 10 to 15 minutes until lightly browned, cheeses are melted and potatoes are soft inside. Check with a fork.

1. Preheat oven to 425 degrees.
2. Peel potatoes and cut into thin slices but not all the way through.
3. Put potatoes in a baking dish, fanning them slightly.
4. Sprinkle with salt and drizzle with butter. Sprinkle with herbs.
5. Bake potatoes for about 50 minutes.
6. Remove from oven and sprinkle with cheeses.
7. Bake potatoes for another 10 to 15 minutes until lightly browned, cheeses are melted and potatoes are soft inside. Check with a fork.

Yield -- 4 servings

Per serving:
Calories	210
Protein	6 g
Carbohydrate	33 g
Fat	6 g
Sodium	432 mg

Menu Ideas -- This dish is great served with grilled London broil and a colorful vegetable, such as carrots, broccoli or French beans.

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