Kake Potato Salad easily

Potato salad is very popular for parties and picnics. There are many varieties of potato salad recipes. Each person has a different potato salad recipe of his own. Most potato salad recipes involve unhealthy dressings based on sour cream, mayonnaise and eggs. Potato salads prepared from these recipes contain too much fat, calories and cholesterol. Such recipes are not healthy. Given below are some healthy potato recipes.




Potato Nutrition

Note that Potatos are not unhealthy, they are not fattening, but nutritious. Ideally, Potatos are recommended to eat early in the day. Potatos are rich in vitamin C (antioxidant), potassium, vitamin B6 and dietary fiber, low in sodium, and almost fat free and cholesterol free.

The skin of the potato contains the fiber and the nutrients are located close to the skin. A medium size potato and a large apple contain about the same amount of calories. The high fiber in potato makes it more filling and satisfying and helps manage your body weight. Potato is rich in potassium, phosphorus, calcium and dietary fiber.


serving size = 1 medium size baked without salt
Protein - 4.33 g
Calories - 161 cal
Dietary fiber - 3.8 g
Potassium - 926 mg
Phosphorus - 121 mg
Magnesium - 48 mg
Calcium - 26 mg
Iron - 1.87 mg
Sodium - 17 mg
Zinc - 0.62 mg
Copper - 0.204 mg

Manganese - 0.379 mg
Selenium - 0.7 mcg
Vitamin C - 16.6 mg
Niacin - 2.439 mg
Vitamin B1 (thiamine) - 0.111 mg
Vitamin B2 (riboflavin) - 0.083 mg
Pantothenic Acid - 0.65 mg
Vitamin B6 - 0.538 mg
Folate - 48 mcg
Vitamin A - 17 IU
Vitamin K - 3.5 mcg
Vitamin E - 0.07 mg

Simple Potato Salad Recipe

Different potato salad recipes including hot and backed potato salads are given. All recipes are:
Recipe type: Low fat, cholesterol free
Preparation time: 10 to 30 minute

Ingredients:

  • Potatos, 200g
  • Garlic, 2 cloves minced
  • Onion, chopped, 1/4 cup
  • Capsicum (bell pepper), chopped, 1/4 cup
  • Coriander, 1 Tbsp, finely chopped
  • Lime/lemon juice 2 tsp
  • Olive oil 1 Tbsp
  • Salt to taste
  • Black Pepper, freshly powdered, 1/2 tsp

Directions

  1. Take water in a skillet and place whole, unpeeled Potatos in it. Cover the skillet and boil the water. Let the potato cook 30 minutes on medium heat. Test the Potatos by fork for tenderness. Adjust the time.

  2. Cool and cut Potatos in chunks. Take the chunks in a bowl and mix onion, garlic and apsicum.
  3. Garnish potato salad with coriander leaves, salt and pepper.

Hot Potato Salad

Ingredients:

  • Potatos, 200g
  • Coriander, 1 Tbsp, finely chopped
  • Mint or corriander leaves, chopped 1 Tbsp
  • Olive oil 1 Tbsp
  • Salt to taste
  • Pepper, 1/2 tsp

Directions

  1. Steam or microwave Potatos until tender.
  2. Cut in quarters, place in a bowl and add olive oil.
  3. Add corriander and toss gently.
  4. Garnish potato salad with salt and pepper.

Baked Potato Salad

Ingredients:

  • Potatos, 200 g
  • Salt to taste
  • Pepper, freshly powdered, 1/2 tsp

Preparation

  1. Pierce Potatos with a fork at several places.
  2. Electric or gas oven: Put the Potatos in a preheated oven at 400 deg F for 45 minutes. Test the Potatos by fork for tenderness. Adjust the time.
  3. Microwave Oven: Put for about 10 minutes. Test the Potatos by fork for tenderness. Adjust the time.
  4. Cut the baked Potatos in 7-8 pieces and sprinkle salt and black pepper.

Serve warm.



Chezzy Potato Snacks

Ingredients:

  • 4 Potatos medium size
  • 1 Onion finely chopped
  • Organo, orange flavour or orange seasoning

Preparation

  1. Cut the Potatos into cubes . Roast or fry these potato cubes, add melted cheese or a small box of cheese spread and heat the mixture with salt in an oven for 5 mins.

  2. Add organo, orange flavour or orange seasoning to it.

Potato Stuffed Snack

Submitted by Maryellen

Ingredients:

  • Potato, baked, 1
  • Onion, chopped, 1 tspn
  • Green chili, chopped, 1/2 tspn
  • Garlic, minced, 1/2 tspn
  • Salt to taste
  • Oil, 1/2 tspn

Preparation:

  1. Scoop out the inside of the baked potato and mix with garlic, onion, green chili, salt and oil.
  2. Place it back into the hull of the potato.

Serve warm.






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