Potatoes USA is celebrating World Nutrition Day with the theme “A World Of Flavours” which falls on May 28. And with that, 20 key Malaysian social media influencers including yours truly, got busy whipping up a repertoire of tantalizing and nutritious dishes using U.S. potatoes as a key ingredient, at the TCH Foodworks Culinary Workspace in PJ, recently.
Did you know that U.S. potatoes, whether fresh or frozen, are a very versatile ingredient that could inspire a wide repertoire of dishes—from appetisers, soups, main dishes to desserts. In addition, U.S. potatoes are nutrient-dense providing energy, key vitamins and minerals and is more energy-packed than any other popular vegetables.
And in case you are asking, no, U.S. potatoes does not make you fat!!!! According to consultant dietitian Indra Balaratnam one medium U.S. potato provides about 110 calories of easy-to-digest calories, has zero cholesterol, zero sodium and zero fat. U.S. potatoes are also a nutrient dense vegetable making it a healthy food choice to maintain the family’s health.
One medium U.S. Potato contains 26 grams of carbohydrates (9% daily value) to fuel one’s muscles and brain, and protein to aid in building cells and muscles. In addition, U.S. Potatoes are rich in Vitamin C (30% daily value) which makes healthier meals and play a key role in supporting the body’s immune system.
Ms Tania Lee, a sports dietitian shared tips with us on the benefits of U.S. Potatoes for those leading active, athletic lifestyles. “Potatoes can fuel the body and boost sport performance. Carbohydrates are a key fuel for muscles during exercise and for its recovery after one’s workout session hence it is crucial for optimal physical and mental performance.
“Potatoes have 3 grams of protein per serving which are great building blocks for growth and a key component of muscles, ligaments, and connective tissues. Potassium is a mineral that is an electrolyte for muscles to function well. One U.S. Potato gives you 15% of your daily potassium serving, and that’s more than what a medium banana provides,” explained Tania.
At the event, dietitian Indra Balaratnam created four scrumptious and healthy recipes using U.S. potatoes – U.S. Russet Potato Muffins, U.S. Potato Feta & Parsley Croquette, U.S. Russet Potato Green Apple Kerabu and Texmex Style U.S. Potato Skins (do scroll down for the recipe below). Indra explained that these dishes are easy to make and are popular with Malaysians as their flavours are appetizing and easily titillate the palates to serve at any family gatherings as well as for quick meals.
We then were allowed to put our aprons and caps on and created our recipes using U.S. Potatoes which reflected the versatility, variety of tastes, scrumptiousness, and simplicity in their creations… my partner Faiz ( www.instagram.com/ziafmihar ) and I prepared a healthy version of loaded mashed potatoes as we thought it was a popular family favourite dish and made sure all our ingredients were healthy …
our loaded mashed potato was made with U.S. Potatoes, cauliflower, carrots, greek yogurt, low fat milk and did not contain any oil except from the natural oil from the beef brisket we used…and even that was not sauteed with oil but rather just on its own…
For information and recipes, visit www.uspotatogoodness.com.my or FaceBook: @My Potatoes USA.
Do try and create this recipe which has been contributed by our favorite Consultant Dietitian, Indra Balaratnam....
Recipe Title: TEXMEX STYLE U.S. POTATO SKINS
Description of the recipe: Vegetarian
Recipe by: Indra Balaratnam, Consultant Dietitian
Prep Time: 20 minutes
Cook Time: 25 minutes
Ready Time: 45 minutes
Potato Type: US Russet
Prep Method: Panfry, Microwave, Broil/Grill
Course: Side dish, Light meal
2 medium US potatoes – scrub the skin and pat dry
50 grams chopped red onion
1 jalapeño chilli pepper -- seeded and minced
30 grams cherry tomatoes -- diced
1/3 cup canned black beans -- drained and rinsed
1/3 cup frozen corn kernels
2 tsp ground cumin
4 Tablespoons shredded cheddar cheese
4 Tablespoons fat-free sour cream
Salt & black pepper to taste
Finely chopped spring onion
Prick 2 medium US Russet Potatoes and microwave on high for 6 minutes. Check for doneness by gently squeezing them.
They should be soft to the touch.
Preheat the oven grill to 200 degrees Celsius. Slice each potato in half lengthwise.
Scoop out potato flesh, leaving a 1/4-inch shell. Set the potatoes flesh aside for later.
Place potatoes on a foil-lined baking sheet. Spray with cooking spray and sprinkle with salt. Broil for 5 minutes, or until crisp and golden.
Meanwhile, heat the olive oil in a pan. Add chopped onion and jalapeño and cook for 3 minutes.
Add the chopped cherry tomatoes, black beans, corn and cumin and cook for 5 more minutes.
Mix the cooked bean and corn mixture to the potato flesh. Season with salt and pepper to taste.
Remove potatoes from oven, using tongs to carefully flip over. Pack each potato skin with the bean and US Russet potato mixture. Top with shredded cheese, dividing evenly.
Return the potatoes into the oven and grill for about 4 minutes, or until the cheese melts slightly. Remove from oven to cool for 10 minutes. Top each with a tablespoon of fat-free sour and sprinkle with finely chopped spring onion.
Nutrition Information (per serving)
Fat: 8g (24% of fat from total calories)