Oven Roasted Potatoes & Carrots
Contributed by: News Canada
Potatoes make economical cents! Healthy pointers for potatoes
(NC) - "Potatoes supply almost all the food elements necessary for the maintenance of the human body," said Henry Beben, President of Canadian-based EarthFresh™ Food Corp.
"And, we're pleased to bring to consumers this year across North America a new, gourmet potato called Klondike Rose." Added Beben, "This unique potato has a rose-coloured skin on the outside and golden flesh on the inside with a great nutty and buttery taste." But no matter what potato you enjoy, here are some healthy tips for one of the most economical and most consumed food (second only to milk):
- Nutrition: One serving of a medium-sized, 8-ounce potato is only about 100 calories; and calories from fat are 0. Potatoes are about 80% water and 20% solids, full of nutrients. And, to highlight, the medium potato has over 2700 mgs of dietary fiber and provides 21 % of the daily value for Potassium and provides 45% of the daily value for Vitamin C
- Storage: Do not wash potatoes before storing as it speeds decay. Do not store potatoes in the fridge. They can be safely stored in a dark, dry place for
3 months at 45-50 degrees Fahrenheit. Below 40 degrees, the potato starch turns to sugar rendering the potato too sweet. And, if the storage area is too cold, the potato darkens when cooking
- Cooking: Bake, boil or steam potatoes in their skin. Some of the nutrients, which are close to the skin, are lost when potatoes are peeled before cooking and are dissolved if put into cold water and left to soak, especially for longer than two hours. If you must peel potatoes, peel as thinly as possible
- Keep the Water: When steaming or boiling potatoes, nutrients leach into it, so use the water for gravy or to moisten mashed potatoes. Or, if you've boiled potato chunks, they release their starch into the water, which can be used for making bread
- Baked Or BBQ: If you are using skewers to quicken the time for baking potatoes, heat the skewers first as this seals the potato and helps prevent the centre from turning dark or black.
Enjoy one of the best-priced and nutritionally packed vegetables available.
Perfect side dish for roast beef or roast chicken
- 6 large Klondike Rose potatoes, scrubbed, cut into 3/4-inch (2 cm) chunks, (about 2-1/2 lb/1.2 kg) 6
- 6 large Garden Rich carrots, peeled, cut into 1/2-inch 6 (1.2 cm) chunks, (about 1-1/2 lb/750 g) 6
- 2 tbsp vegetable oil 30 mL
- 2 tbsp each all purpose flour and cornstarch 30 mL
- 1 tbsp salt 15 mL
- 2 tsp granulated sugar 10 mL
- 1 tbsp dried parsley flakes 15 mL
- 1-1/2 tsp garlic powder 7 mL
- 1 tsp each onion powder, thyme, dried dill weed 5 mL
- 3/4 tsp each rosemary and paprika 4 mL
- 1/4 tsp each dry mustard and ground white pepper 1 mL
- Cooking spray
Heat oven to 400 F (200 C).
Place potato and carrot chunks in a large bowl. Toss with vegetable oil until well coated. Set aside. Blend together flour, cornstarch, salt, sugar, parsley, garlic powder, onion powder, thyme, dill weed, rosemary, paprika, mustard and pepper. Toss herb mixture with potatoes and carrots.
Line a large shallow pan with foil and generously spray with cooking spray. Place coated vegetables on prepared pan. Bake in a 400 F (200 C) oven for 30 minutes or until vegetables are tender.
Hint: For more fibre, don't peel potatoes and carrots.
Also, this recipe can easily be cut in half.
Note: If you choose to cook Klondike Rose potatoes with the skin on, you will notice the colour of the skin changes to brown. This in no way takes way from the amazing taste!
Serving Size: Makes 8 Servings
Nutritional Information: Nutritional Information Per Serving : calories 189, fat(g) 3.9, cholesterol (mg) 0, Sodium (mg) 920, carbohydrates (g) 36.3, fibre (g) 4.2, protein (g) 3.4