Guns don’t kill people, people kill people. And potatoes don’t make people fat, too much fried food makes people fat.
I am astounded when I hear serious talk on the federal level of banning potatoes from the school lunch program. Potatoes are, remember, a vegetable. A vegetable– as in plant food. As in containing nutrients. A medium potato has more potassium than a banana (more fiber, too), and a nice chunk of vitamin C.
But make potatoes into fries, and their inherent nutritional value is obscured by excess calories, fat and sodium.
Here’s what the change looks like:
One Medium One Medium Order McDonald’s
Baked Potato (with skin) French fries (4.1 oz)
Calories 160…………………………………………… 380
Fiber 4 g………………………………………………5 g
Fat 0 g……………………………………………19 g
Sodium 12 mg………………………………………270 mg
Vitamin C 22 mg………………………………………….4 mg
Potassium 900 mg………………………………………655 mg
Potatoes are inexpensive, accessible, inherently nutritious and well-liked, even when they’re not fried. They’re versatile: a culinary blank slate that can be crisp, creamy, soft, crunchy, hearty or light. It’s all a matter of preparation—whether in school lunches or at home.
For a slew of great healthful potato recipes, here is a book Ebo (aka, my husband, David Bonom) developed for the Washington State Potato Commission.* One of my favorites, by the way, is Roasted Chicken with Potatoes, Fennel and Onion. But I tasted all of them, and I can promise you they’re good.
The recipe below is my go-to for making roast potatoes. The key to getting a nice crisp crust and creamy interior is to give the potatoes room on the pan: place them in a single, uncrowded layer in a pan with low sides and they will crisp rather than steam.
Rosemary Roasted New Potato Wedges
These are brown and crisp on the outside and soft and creamy inside. Cut potatoes for roasting very thin and they will cook quickly. You can use dried or fresh thyme or oregano in place of the rosemary.
1 pound new potatoes, scrubbed but not peeled
2 tablespoons olive oil
1 tablespoon fresh chopped rosemary or 1 teaspoon dried
3/4 teaspoon salt
1/8 teaspoon black pepper
1. Preheat oven to 500 degrees. Coat a shallow 11 x 17-inch baking sheet with cooking spray.
2. Cut the potatoes in half, then across in 1/8-inch slices. Toss with the olive oil to coat; add the rosemary, salt and pepper and toss thoroughly. Place in a single layer on the baking sheet. There should be a little room between the slices. Roast, turning once when browned on the underside, for 15-18 minutes, or until browned on the outside and soft inside.
Makes 4 servings
Nutritional analysis per serving: 140 calories, 2 g protein, 18 g carbohydrates, 2 g fiber, 7 g fat, 1 g sat fat, 443 mg sodium
* The fact that Ebo was paid by the potato people has no influence on my writing here: he developed and was paid for these recipes long before I heard about the potential banning of potatoes from school lunches.
Regan says
Dietitian confession… one of my ALL TIME FAVE tastes is when a potato wedge, with plenty of oil, sticks on it’s side to the baking pan and you peel the crispy edge off… with enough salt of course, and crunch right in. Yum.
Marge says
Plus, as the cook, we get to eat the part left on the pan– those crisp little bits of crunchy saltiness…
Edw Magel says
Oh Lord, what are those people thinking? Talk about cutting off your nose to spite your face!
Marge says
It is truly insane. Shall we banish milk because it can be made into ice cream, peaches which are served in pie– and chicken, because of fried chicken? I simply cannot wrap my head around this one.
Alison @ Ingredients, Inc. says
These look delsih! Lovely
Marge says
Delish and healthy!
VIVIEN says
IF THERE WAS ONLY ONE FOOD IN THE WORLD THAT I COULD EAT, THE POTATO WOULD BE IT! I CAN’T THINK OF A POTATO PREPARATION THAT I DON’T LIKE. UNFORTUNATELY, THE FRIED ONES ARE AMONGST MY FAVORITES! I WANT TO EAT THE ONES IN THAT GREEN BOWL RIGHT NOW! THE RECIPE SOUNDS LIKE A KEEPER!
Marge says
I can’t pick one food. Because what about butter and cheese and wine? Lucky us,we can have it all. And we can make it all as healthful or decadent as we want and just keep it all in balance. And that, dear world, is how we keep our girlish figures. Right Viv?
Roisin says
Hurray for the lowly spud. Glad you spoke up in their defense! Those beauties look like dinner to me – even though there may not be a need for butter with these ones!
Joshua says
(Un)sweet and simple. Something I can actually try to make this week now that it’s getting a bit colder. thanks!