It isn’t the potato that is harmful to your health, it is the way in which it is prepared. Potatoes in their natural form, and with their skins on, are fat-free, provide the body with loads of vital energy and are a superior source of potassium.
Try these three healthy potato dinner recipes:
Chicken, red onion and potato kebabs
*Makes 6 skewers
These kebabs are great to prepare ahead of time and then whip out to quickly grill or braai. Make 12 smaller kebabs for a perfect snack or lunchbox option.
- 3 large skinless chicken breasts, diced into 18 cubes
- 2 small red onions, cut into 12 wedges
- 3 large potatoes with skin, cubed into 18 chunks
- 1 large green pepper, cut into 12 chunks
- 12 pineapple wedges
For the spice mix
- 1tsp paprika
- ½ tsp ground cumin
- ¼ tsp dried chilli flakes
- 1tsp olive oil
- Boil the potato cubes, with the skin on, for 5 minutes and drain. The potatoes won’t be fully cooked at this stage.
- Take a skewer and thread a potato on, followed by a chunk of chicken, piece of corn, pineapple and red onion and repeat finishing with a potato. Do this for the 5 remaining skewers.
- Mix all the spices together with the olive oil and using a pastry brush, brush all over the kebabs. Cook under a pre-heated grill or on the braai until the potatoes are cooked, the chicken is browned and cooked through and the other vegetables are nicely charred.
- Serve with ½ cup steamed brown rice, cabbage, carrot and onion slaw and a little chilli sauce if you prefer.
Nutrition information per serving: 733 kJ 15.7g Protein 0.6g SAFA 1.3g MUFA 0.5g PUFA 19.3g Carbohydrate 2.5g Fibre 32mg Sodium
Beef and mushroom jacket potatoes
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.
- 4 medium potatoes with skin
- 2 tbs olive oil
- 1 large onion, finely chopped
- 2 garlic cloves, finely chopped
- 250g button mushrooms, sliced
- 200g peas
- 3 minute steaks, cut into strips
- 3 tbs fresh parsley, finely chopped
- Heat the oven to 220°C. Transfer the potatoes onto a baking sheet and brush with 1 tablespoon of olive oil. Season and place on the top shelf of the oven for 35 to 45 minutes until the skin is crisp and the flesh is soft.
- Heat the remaining tablespoon 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 to 8 minutes until soft and golden.
- Add the beef strips and fry for 5 to 8 minutes until browned. Stir through the fresh green peas and parsley and cook for 3 to 4 minutes until the peas are hot and soft.
- Remove the 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: 1295 kJ 16.6g Protein 4.5g SAFA g 7.6g MUFA 1.1g PUFA 20g Carbohydrate 6.8g Fibre 69mg Sodium
Spicy rump steak with braaied potatoes
Choose rump with as little fat as possible and remove it before cooking to reduce the overall fat content of the meal. Also avoid chargrilling the meat, which research indicates may increase carcinogen exposure.
- 2 tbs olive oil
- 1 garlic clove, crushed
- 1 tsp chilli powder
- 2 tsp dried thyme
- 1 tsp ground coriander
- 1/2 tsp cracked black pepper
- 1 tbs bbq sauce
- 4 (150g) beef rump steaks, all excess fat removed before cooking
- 4 medium potatoes, with skin
- Combine 1 tablespoon olive oil with the garlic, chilli, thyme, coriander, pepper and barbecue sauce in a small bowl.
- Place steaks in a large, shallow glass or ceramic dish. Spoon spice mixture over steak. Turn to coat. Cover and refrigerate for 45 minutes to 1 hour.
- While the meat marinades, boil potatoes in a pot of boiling water for 5 to 8 minutes or until just tender. Drain under cold water and leave to cool.
- Once cooled, cut lengthways into 1cm thick slices and transfer to a bowl. Add remaining tablespoon of olive oil and toss to coat.
- Prepare a braai. Once the braai is ready, place steaks on the grill. Cook steak for 4 to 5 minutes each side, for medium, or until cooked to your liking. Transfer to a plate once steak is cooked to your preference and cover with foil and set aside for about 5 minutes to rest.
- Cook potato slices on the braai for about 2 minutes on each side or until golden brown. Serve steak and potato with a green salad.
Nutrition information per serving: 1137 kJ 23.3g Protein 2.9g SAFA 6.6g MUFA 0.9g PUFA 15.3g Carbohydrate 1.7g Fibre 94mg Sodium
*Images and recipes courtesy of Potatoes South Africa
Xanet is an award-winning journalist and Living and Loving’s digital editor. She has won numerous awards for her health and wellness articles and was a finalist for the Discovery Journalist of the Year in 2009 and again in 2011 for the Discovery Best Health Consumer Reporting and Feature Writing category. She is responsible for our online presence across social media channels and makes sure our moms have fresh and interesting articles to read every day. Learn more about Xanet Scheepers.