Bring Back the Potatoes!

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Many of you have turned against the ever-popular potato, since joining the low-carb bandwagon, but spuds really can be part of your healthful diet plan, especially when eaten with the skin on. They’re rich in vitamin C, potassium and even provide some fiber. Indulge guilt-free with these delicious, low-cal, low-saturated-fat potato recipes.

Kale and Potato Hash

Ingredients

  • 8 cups torn kale leaves, (about ½ large bunch)
  • 2 tablespoons horseradish
  • 1 medium shallot, minced
  • ½ teaspoon freshly ground pepper
  • ¼ teaspoon salt
  • 2 cups cooked shredded potatoes, (see Ingredient note)
  • 3 tablespoons extra-virgin olive oil

Directions

  1. Preparing the Kale A 1- to 1½-pound bunch of kale yields 16 to 24 cups of chopped leaves. Remove the tough ribs, chop or tear the kale as directed, then wash it–allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.
  2. Place kale in a large microwave-safe bowl, cover and microwave until wilted, about 3 minutes. Drain, cool slightly, and finely chop.
  3. Meanwhile, mix horseradish, shallot, pepper and salt in a large bowl. Add the chopped kale and potatoes; stir to combine.
  4. Heat oil in a large nonstick skillet over medium heat. Add the kale mixture, spread into an even layer and cook, stirring every 3 to 4 minutes and returning the mixture to an even layer, until the potatoes begin to turn golden brown and crisp, 12 to 15 minutes total.

Serves 4. Each ½ cup serving contains Calories 240, Fat 12 g, Cholesterol 0 mg, Carbohydrates Protein 6 g, Fiber 5 g, Sodium 244 mg, Potassium 651 mg.

Mushroom and Mashed Potato Casserole

Ingredients

  • 3½ pounds potatoes cut into 1-inch pieces
  • 1½ pounds cremini or white mushrooms, halved
  • 1 tablespoon butter
  • ½ cup nonfat buttermilk
  • 1 large egg plus 1 large egg white, beaten
  • 1¼ teaspoons salt, divided
  • 1 tablespoon extra-virgin olive oil
  • ¾ cup chopped shallots
  • 3 cloves garlic, finely chopped
  • 4 cups trimmed and finely chopped spinach
  • 1 cup mushroom broth or reduced-sodium beef broth
  • 2 tablespoons all-purpose flour
  • ½ teaspoon freshly ground pepper
  • ½ teaspoon chopped fresh rosemary
  • 1 cup freshly grated Parmesan cheese, divided

Directions

  1. Bring 1 inch of water to a simmer in a large pot. Place potatoes in a steamer basket, cover and steam over medium-low heat, replenishing the water as necessary, until the potatoes are fall-apart tender, 20 to 30 minutes.
  2. Meanwhile, working in two batches, place mushrooms in a food processor and pulse, stopping to scrape down the sides as needed, until the mushrooms are coarsely chopped.
  3. Transfer the potatoes to a large bowl. Add butter and mash until chunky-smooth. Gradually stir in buttermilk, egg and egg white and 1 teaspoon salt. Set aside.
  4. Heat oil in a large skillet over medium heat. Add shallots and garlic and cook, stirring, until fragrant and beginning to soften, about 1 minute. Add the mushrooms and cook, stirring often, until they release their liquid and the pan is almost dry, 10 to 12 minutes. Add chard (or spinach) and continue to cook, stirring, until wilted, about 4 minutes. Whisk broth and flour in a small bowl. Add to the pan along with the remaining ¼ teaspoon salt, pepper and rosemary. Cook, stirring, until the mixture bubbles and thickens, about 1 minute.
  5. Preheat oven to 400° F.
  6. To assemble, spread half of the mashed potatoes in an even layer in a 9-by-13-inch (or similar 3-quart) baking dish. Sprinkle half the Parmesan over the potatoes. Spread the mushroom mixture on top and spread the remaining potatoes over the mushroom layer. Top with the remaining Parmesan. Bake until hot throughout and the top is golden brown, about 35 minutes.

Serves 12. Each ¾ cup serving contains Calories 196, Fat 5 g, Cholesterol 26 mg, Carbohydrates 32 g, Protein 8 g, Fiber 3 g, Sodium 438 mg, Potassium 773.

Crock Pot Loaded Potatoes

Ingredients

  • 4 medium russet potatoes
  • 2 Tbsp. olive oil
  • 10 oz. cremini mushrooms, trimmed and quartered
  • 1 bunch broccoli, cut into small florets, stalks peeled and cut into ½-inch pieces
  • Salt
  • Pepper
  • ¼ cup (up to ½ cup, as needed) vegetable or chicken broth, hot
  • ⅔ cup low-fat plain yogurt, room temperature

Directions

  1. Wrap each potato in foil and place in a 5-to-6-quart slow cooker. Cover and cook on low until potatoes are tender, 8 hours.
  2. In a large skillet, heat oil over medium-high. Add mushrooms and cook 2 minutes, then add broccoli and season with salt and pepper. Cook, stirring frequently, until broccoli is crisp-tender, 8 minutes.
  3. Split potatoes, scoop out flesh, and transfer to a medium bowl, reserving skins. Add broth and yogurt to bowl, then season with salt and pepper and stir until combined; divide among potato skins. Top each stuffed potato with broccoli mixture.

Horseradish Mashed Potatoes

Ingredients

  • 2 large russet potatoes, peeled and cut into 1-inch cubes
  • ⅓ cup skim milk, heated
  • 2 teaspoons extra-virgin olive oil
  • 1½ teaspoons prepared horseradish
  • Kosher salt and freshly ground black pepper

Directions

  1. In a 2-quart saucepan, cover the potatoes with cold water and bring to a boil. Reduce the heat and simmer 15 minutes, or until fork-tender.
  2. Drain and transfer the potatoes to a bowl. Using a large fork, mash the potatoes together with the remaining ingredients until light, about 2 minutes.

Two Potato Torte

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 large leeks, trimmed, washed and thinly sliced
  • 1 tablespoon chopped fresh thyme, or 1 teaspoon dried thyme leaves
  • ½ teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 1 pound sweet potatoes, (about 2 small), peeled and cut into ⅛-inch-thick slices
  • 1 pound all-purpose potatoes, (2-4 medium), peeled and cut into ⅛-inch-thick slices

Directions

  1. Position oven rack at the lowest level; preheat to 450° F. Coat a 9½-inch, deep-dish pie pan with cooking spray. Line the bottom with parchment paper or foil and lightly coat with cooking spray.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add leeks and thyme; cook, stirring often, until tender, about 5 minutes. (If necessary, add 1 to 2 tablespoons water to prevent scorching.) Season with ⅛ teaspoon salt and pepper.
  3. Arrange half the sweet potato slices, slightly overlapping, in the prepared pie pan and season with a little of the remaining salt and pepper. Spread one-third of the leeks over the top. Arrange half the potato slices over the leeks and season with salt and pepper. Top with another third of the leeks. Layer the remaining sweet potatoes, leeks and potatoes in the same manner. Cover the pan tightly with foil.
  4. Bake the torte until the vegetables are tender, about 45 minutes. Run a knife around the edge of the torte to loosen it. Invert onto a serving plate. Remove paper or foil and serve.

Serves 6. Each serving contains Calories 144, Fat 3 g, Cholesterol 0 mg, Carbohydrates 20 g, Added Sugars 0 g, Protein 3 g, Fiber 5 g, Sodium 226 mg, Potassium 704 mg.