5 A Day

Vegetable of the month: Potato

[MAY 31, 2006]  ATLANTA, Ga. -- Potatoes were introduced to North America in the 18th century via Irish immigrants; however, their native home is South America. Potatoes were first cultivated in the Andes Mountains over 7,000 years ago. Many kinds of potatoes are seen in restaurants, grocery stores and even homes today, but the most common of these are the russet, round white and the red potato. Potatoes are tough and durable, store well and have an impressive nutritional content, including being a rich source of fiber, potassium and vitamin C. Like other fruits and vegetables, potatoes are a low-calorie food and are free of fat, cholesterol and sodium. Keep in mind, however, that the leaves and stems of a potato plant are poisonous and may cause illness when ingested.

Potatoes have been a staple in the diets of Americans for over 300 years, but they have been sustaining populations worldwide for much longer. Read on for more potato information and tasty potato recipes!

Availability, selection and storage

Potatoes are grown across the United States and are available year-round. Store potatoes in a cool, dry place. Sunlight can cause the skin to turn green; if this occurs, the skin must then be peeled off before consuming. Most of the nutrients are contained right below the skin, so avoid peeling when possible. Besides fresh potatoes, other forms are often available as well, including these:

• Refrigerated, pre-cut fresh potatoes

• Frozen potatoes

• Canned potatoes

• Dehydrated potatoes

When choosing potatoes, be sure they are firm, smooth and the color they are supposed to be. Softness, a green tinge or wrinkly skin may indicate a potato that is past its prime.

Preparation

Potatoes should be thoroughly washed with clean tap water and scrubbed lightly before preparation. Any sprouts or eyes growing from the potato should be cut out. The skin can be removed or left on, depending on use. Common methods of preparation include boiling, baking, microwaving, mashing, frying and grilling. Consuming baked and grilled potatoes with the skin left on provides the most nutrients.

Potato varieties

• Russet round white

• Long white fingerling

• Red-skinned new

• Blue- or purple-skinned with yellow flesh

Nutrition information

Russet potatoes
A serving size is one potato, 200 grams.

Amounts per serving	% daily value*
Calories, 140
Calories from fat, 0
Total fat, 0 g	0%
Saturated fat, 0 g	0%
Cholesterol, 0 mg	0%
Sodium, 10 mg	0%
Total carbohydrate, 31 g	10%
Dietary fiber, 5 g	20%
Sugars, 2 g
Protein, 3 g
Vitamin A	0%
Vitamin C	70%
Calcium	2%
Iron	6%

* Percent daily values are based on a 2,000-calorie diet.

Red potatoes
A serving size is one potato, 200 grams.

Amounts per serving	% daily value*
Calories, 140
Calories from fat, 5
Total fat, 0 g	0%
Saturated fat, 0 g	0%
Cholesterol, 0 mg	0%
Sodium, 10 mg	0%
Total carbohydrate, 32 g	11%
Dietary fiber, 3 g	12%
Sugars, 2 g
Protein, 4 g
Vitamin A	0%
Vitamin C	70%
Calcium	2%
Iron	8%

* Percent daily values are based on a 2,000-calorie diet.

Make potatoes part of your 5 A Day plan

• Start a vegetable garden and plant potatoes. They are easy to grow!

• Wash and poke holes in a raw potato and microwave for about four minutes for a fast, tasty low-calorie snack.

• Add cut-up boiled potatoes to stews and vegetable soups.

• Wrap baking potatoes in foil, put them on the grill and add to a summer meal.

• Boil and mash potatoes for an all-time favorite dish.

• Slice potatoes into strips, season and bake in the oven for healthy, homemade french fries.

Recipes

Broccoli baked potatoes

Makes six servings; serving size is one potato.
Each entree serving equals 2 1/2 servings in the 5 A Day plan.

Source: "Produce for Better Health," Prince Edward Island Potato Board

Ingredients:

6 medium Idaho potatoes
3 stalks broccoli
1/4 cup skim milk
1 cup shredded low-fat cheddar cheese
1/8 teaspoons pepper

Scrub potatoes. Make shallow slits around the middle as if you were cutting the potatoes in half lengthwise. Bake at 350 degrees F until done, 30 to 60 minutes, depending on size. Peel broccoli stems. Steam whole stalks just until tender and chop finely. Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli. Add the milk, 3/4 cup cheese and pepper. Mash together until the mixture is pale green with dark green flecks. Heap into the potato jackets and sprinkle with remaining cheese. Return to oven to heat through, about 15 minutes. To reheat, return to 350-degree oven for 15 minutes.

Nutritional analysis per serving (one potato): calories, 346; protein, 24 g; fat 7 g; calories from fat, 17 percent; cholesterol, 20 mg; carbohydrates, 44 g; fiber, 14 g; sodium, 327 mg

Potato and pork curry

Make four servings.
Each serving equals three 5 A Day servings.

Source: "Produce for Better Health," Prince Edward Island Potato Board

Ingredients:

1 teaspoon olive oil
1 medium onion, cut in wedges
2 cloves garlic, minced
2 teaspoons curry powder
1 can (14 ounces) tomatoes
1 can (14 ounces) no-salt-added green beans, drained
4 medium-sized potatoes, cooked and cut in chunks
2 cups cooked pork, cut in cubes or strips
1/3 cup seedless raisins

Place onion, garlic, curry and oil in two-quart casserole. Microwave on high for two minutes. Stir. Add tomatoes and green beans. Microwave on high four minutes, stirring after two minutes. Add potatoes, meat and raisins. Mix well. Microwave on high two minutes or until hot. Season with salt and pepper, if desired.

Nutritional analysis per serving: calories, 329; protein, 22g; fat, 6g; calories from fat, 16 percent; cholesterol, 53 mg; carbohydrates, 50 g; fiber, 5 g; sodium, 378 mg

Potatoes and leeks with chicken

Makes eight servings.
Each serving equals one 5 A Day serving.

Source: "Produce for Better Health," Prince Edward Island Potato Board

Ingredients:

2 tablespoons olive oil
3 cloves garlic, minced
2 tablespoons chopped fresh ginger root
2 teaspoons curry powder or to taste
1/2 teaspoon crushed, dried chilies
1/4 teaspoon allspice
1/4 teaspoon cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1-inch chunks
1 cup low-sodium tomato sauce
2 cups low-sodium chicken broth
3 cups butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned
1 tablespoon olive oil
1/2 cup fresh cilantro, chopped

Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and leeks. Cook a few minutes until tender. Add potatoes, tomato sauce and chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes or until vegetables are tender. Lightly brush chicken breasts with oil. Grill approximately 10 minutes on each side, or until juices run clear. Cut each chicken breast into three or four large pieces and add to sauce. Reheat just before serving. Sprinkle with cilantro.

Nutritional analysis per serving: calories, 247; protein, 18 g; fat, 7 g; calories from fat, 7 percent; cholesterol, 35 mg; carbohydrates, 31 g; fiber, 6 g; sodium, 82 mg

Vegetable cornmeal crepes

Makes six servings; two crepes per serving.
Each serving equals two 5 A Day servings.

Ingredients:

Filling:

1 pound cooked new potatoes, cut into 1/2-inch pieces
1 cup mushrooms, sliced
1/2 medium red pepper, chopped
2 teaspoons olive or vegetable oil
2 small zucchini, coarsely shredded
2 cups broccoli florets, steamed until crisp-tender
3 tablespoons grated Parmesan cheese
2 teaspoons finely chopped fresh thyme leaves or 1/2 teaspoon dried
1/8 teaspoon salt
1/4 teaspoon pepper
6 tablespoons reduced-fat sour cream
Parsley sprigs

Cornmeal crepes:

1 cup all-purpose flour
1/3 cup yellow cornmeal
1 tablespoon sugar
2 1/2 teaspoons baking powder
3 tablespoons grated Parmesan cheese
1 3/4 cup skim milk
2 tablespoons melted margarine
1 egg
2 egg whites
vegetable cooking spray

To make filling:

In large skillet, saute potatoes, mushrooms and pepper in oil until potatoes are beginning to brown, about minutes. Stir in zucchini and broccoli; saute until zucchini is tender, about three minutes. Stir in cheese, thyme, salt and pepper. Spoon vegetable mixture in center of crepes, about 1/3 cup per crepe. Roll crepes and place with seam sides down on plates. Garnish with dollops of sour cream and parsley.

To make crepes:

In medium bowl, mix dry ingredients and cheese; stir in milk, margarine, egg and egg whites until smooth. Spray crepe pan or small skillet with cooking spray; heat over medium heat. Spoon 3 tablespoons batter into skillet, rotating quickly so that batter covers bottom of pan in thin layer. Cook over medium heat until light brown on the bottom. Loosen edges of crepe with spatula; turn and cook until other side is light brown. Stack crepes between waxed paper and cover loosely with clean kitchen towel.

Nutritional analysis per serving: calories, 251; protein, 12 g; fat, 7 g; calories from fat, 25 percent; cholesterol, 33 mg; carbohydrates, 36 g; fiber, 3 g; sodium 303 mg

[Centers for Disease Control and Prevention]

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