When you’re looking for convenient and affordable ways to eat healthy, take a good look at potatoes. The humble spud can boast of having nearly half of the Recommended Daily Value for vitamin C and of being one of the best sources of potassium and fiber in the entire produce section.
Pound for pound, potatoes are one of the least expensive items in the produce department. These versatile veggies can be a savory side dish or part of a hearty entrée – in 20 minutes or less.
For more nutritional information and additional recipes, visit the Web site www.ColoradoPotato.org.
Microwave Southwest Potato and Chicken Casserole
1 pound boneless, skinless chicken breasts, cut into ½-inch strips
1 large tomato, diced
1½ tablespoons all-purpose flour
2 teaspoons chili powder
1 teaspoon ground cumin
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon ground black pepper
3 to 4 medium potatoes, thinly sliced
¾ cup shredded low-fat cheddar cheese
In an 8-inch square microwave-safe baking dish, mix chicken, tomato, flour and seasonings until chicken strips are well-coated. Place sliced potatoes over chicken mixture in a single layer, leaving no gaps or holes. Sprinkle cheese evenly over potatoes.
Cover with a lid or seal with microwave-safe plastic wrap and microwave on High for 16 minutes, or until potatoes are fork-tender and chicken is cooked through. Let stand for 2 minutes before removing cover and serving. Yields 4 servings.
Grilled Potato Skewers
2 medium white- or yellow-flesh potatoes, cut into 6 equal pieces
2 medium zucchini, cut into 6 slices each
½ smoked sausage rope, cut into 12 slices
½ cup Italian dressing
4 12-inch skewers
Heat grill. Spray skewers with nonstick cooking spray.
Alternate 3 pieces potato, 3 pieces zucchini and 3 pieces sausage on each skewer. Place skewers in a shallow baking dish. Pour Italian dressing over them and let marinate for 5 minutes.
Place skewers on grill and cook for 5 minutes on each side, or until potatoes are fork-tender. Yields 4 servings.
Creamy Potato and Vegetable Casserole
1 medium white- or yellow-flesh potato, cut into ½-inch cubes
1 cup broccoli florets
1 can (14 oz.) diced tomatoes and chilies
1 can (10.75 oz.) cream of celery soup
½ cup milk
1½ teaspoons Cajun seasoning
¾ cup shredded cheddar cheese
Place potatoes and broccoli in a microwave-safe dish; set aside.
In a medium bowl, stir together tomatoes, soup, milk and Cajun seasoning. Pour over potatoes and broccoli; sprinkle with cheese.
Cover tightly with a lid or microwave-safe plastic wrap and microwave on High for 20 minutes, or until potatoes are fork-tender. Let stand for 2 minutes. Carefully remove cover. Yields 4 servings.
Chicken and Potato Pot Pie
2 medium white- or yellow-flesh potatoes, cut in half lengthwise and sliced across into ¼-inch-thick half-moons
1 chicken breast (6 to 8 ounces), cut into small cubes
1 can (10.75 oz.) cream of chicken soup
1 cup frozen vegetable blend
1 package refrigerated pie dough, unbaked
1 egg, beaten
In a 1-quart microwave-safe dish, combine potatoes, chicken, soup, vegetables and one soup can of water; mix well. Cover with one pie crust. Brush top with egg.
Microwave on High for 20 minutes, or until potatoes are fork-tender and chicken is cooked through. Let stand for at least 2 minutes before serving. Yields 2 servings.