Potato Recipes
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Key Nutrients
Potatoes are one of the most nutritious foods you can eat.They have fewer calories than a grapefruit, more potassium than a banana and more usable iron than any other vegetable.
Grilled Potato Dippers with a Trio of Sauces
Ingredients
- 2 pounds russet potatoes, scrubbed and cut into wedges
- 1 tablespoon olive oil
- Sea salt to taste
- **Red Pepper Basil Dipping Sauce**
- 1/2 cup fat-free Greek yogurt
- 1/2 cup roasted red peppers, drained and patted dry
- 2 cloves garlic
- 1/4 cup each: sliced green onions and basil leaves
- Sea salt and freshly ground pepper to taste
- **Caramalized Onion and Chive Dipping Sauce**
- 1 tablespoon extra virgin olive oil
- 1 medium onion, quartered and thinly sliced
- 1 cup fat-free Greek yogurt
- 1/4 cup sliced chives or green onion tops
- 2 tablespoons fresh rosemary leaves
- Sea salt and freshly ground pepper to taste
- **Avocado Cilantro Dipping Sauce**
- 3/4 cup fat-free Greek yogurt
- 1 ripe avocado, peeled and pitted
- 2 cloves garlic
- 1/4 cup lightly packed fresh cilantro leaves
- 1/2 tablespoon lime juice
- Sea salt and freshly ground pepper to taste
Directions
- Place potato wedges in a large bowl with olive oil; toss well to coat.
- Grill over medium-high heat for 10 minutes, turning once or twice, until lightly charred and cooked through.
- Season with salt and serve immediately with dippers.
Red Pepper Basil Dipping Sauce
- Puree yogurt, peppers and garlic in a blender or small food processor.
- Add onions and basil and pulse on and off until finely chopped.
- Season to taste with salt and pepper.
Nutritional analysis per serving:
Calories: 15, Fat: 0g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 105mg, Potassium: 20mg, Carbohydrates: 2g, Fiber: 0g, Sugar: 1g, Protein: 2g, Vitamin A: 15 %, Vitamin C: 15%, Calcium: 2%, Iron: 0%Caramalized Onion and Chive Dipping Sauce
- Heat oil in a medium skillet.
- Add onion and cook over low heat for 20 minutes stirring frequently; let cool.
- Puree onion and yogurt in a blender or small food processor until smooth.
- Add chives and rosemary and pulse on and off until finely chopped.
- Season to taste with salt and pepper.
Nutritional analysis per serving:
Calories: 40, Fat: 2g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 55mg, Potassium: 31mg, Carbohydrates: 3g, Fiber: 0g, Sugar: 2g, Protein: 3g, Vitamin A: 2%, Vitamin C: 4%, Calcium: 8%, Iron: 0%Avocado Cilantro Dipping Sauce
- Puree yogurt, avocado and garlic in a blender or small food processor until smooth.
- Add cilantro and lime juice and pulse on and off until finely chopped.
- Season to taste with salt and pepper.
Nutritional analysis per serving:
Calories: 70, Fat: 4g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 60mg, Potassium: 162mg, Carbohydrates: 4gIf requiring a gluten-free recipe, check the label of the indicated (*) recipe ingredients to ensure they are gluten-free.