Healthy potato recipes
BEEF AND MUSHROOM JACKET POTATOES
Serves 4
When you leave the skin on the potato you increase the fibre content by 40%. Jacket potatoes are the perfect way to get all the benefits that potatoes have to offer crispy on the outside and soft and fluffy on the inside.
Ingredients
4 Medium Potatoes (360g) (with skin) 2 tbs olive oil 1 large onion, finely chopped 2 garlic cloves, finely chopped 250g button mushrooms (1 punnet), sliced 200g Peas 3 minute steaks (240g), cut into strips 3 tbs fresh parsley, finely chopped
Method
Heat oven to 220ºC. Transfer potatoes on to a baking sheet and brush with 1 tbs of the olive oil. Season and place on the top shelf of the oven for 35-45 minutes until the skin is crisp and the flesh is soft. Heat the remaining 1 tbs olive oil in a large non-stick frying pan over a medium heat and fry the onion for 5 minutes until soft. Add the garlic and mushrooms and cook for a further 6-8 minutes until soft and golden. Add the beef strips and fry for 5-8 minutes until browned. Stir through the fresh green peas and the parsley and cook for 3-4 minutes until the peas are hot and soft. Remove potatoes from the oven. Using a knife, slice a cross in each potato and squeeze the potato to split open slightly. Spoon over the beef, pea and mushroom mixture and serve with steamed green beans and carrots.
Nutrition information per serving 1 295 kJ, 6.6g protein, 7.6g MUFA, 1.1g PUFA, 20g carbohydrate, 6.8g Fibre and 69mg Sodium
CHICKEN, SPINACH AND MUSHROOM POTATO JACKET
Serves 4
Ingredients
4 medium potatoes, cooked 22ml olive oil Salt and freshly ground black pepper to taste 1 large onion, finely chopped 2 garlic cloves, finely chopped 250g portabellini mushrooms, sliced 200g spinach, chopped 2 chicken breasts, cooked and finely torn 45ml (3 tbsp) fresh flat-leaf parsley, chopped
Method
Preheat the oven to 200°C. Line a baking tray with baking paper. Put the potatoes on the prepared tray and brush with 5ml (1tsp) of the oil. Season and bake until the skin is crisp and the flesh is soft, about 30 minutes. Heat the remaining oil in a large non-stick frying pan and over medium heat sauté the onion until soft for about 2 minutes. Stir in the garlic and mushrooms and cook for until soft and golden, for a further 5 minutes. Add the spinach, chicken, 30ml (2tbsp) of the parsley and cook until the spinach has wilted and the chicken has heated through, for about 4 minutes. Remove the potatoes from the oven, make a cross and split open slightly. Spoon the chicken mixture over the potato and serve while still hot.
Nutrition information per serving Energy (kcal) 389 – 19%, fat 6.7g
– 9%, saturated fat 1g – 0g – 5%, total sugars 5.9g – 7%, salt 0.3g