A medium potato only has about 110 calories, half the daily requirement of vitamin C, and more potassium than a banana. I don't know about you, but if I can pack in some of the healthy vitamins and nutrients that I need while eating something that will satisfy my hunger and taste good, you can bet I'm going to!
That's right, potatoes are for more than just french fries and tater tots! There are many healthy ways a potato can be prepared - don't fry it or slather it with butter. My favorite? Mashed potatoes with broccoli and peas mixed in, and maybe just the tiniest bit of butter for taste. I'm talking less than a tablespoon. I'm easy to please.
The US Potato Board (USPB) recently conducted a research study that shows that you CAN lose weight and eat potatoes too! A lot of people get caught up in the low-carb craze and cut potatoes out of their diet, but this study shows that you don't have to!
The USPB has this great podcast that summarizes the research study in just over 3 minutes, and includes details on the nutritional benefits of potatoes. Download it here and give it a listen!
You can also read the research study on potatoes and weight loss online, but here's a preview of how the study worked:
Researchers studied 86 overweight men and women over the course of 12 weeks to measure the effects of a reduced-calorie modified glycemic index diet with the addition of potatoes. The subjects were randomly assigned to three groups and each had a diet that included five to seven servings of potatoes per week. The results indicated that all three groups lost weight.
Though I'm a vegetarian, and probably wouldn't try this recipe on my own, the USPB provided me with this recipe and I have to admit, it looks delicious. My husband and daughter are not vegetarians and I'd gladly prepare this for them!
Quick & Healthy Chili and Lime Chicken Potato Tacos
1/2 pound Yukon Gold or red potatoes, cut into bite-size cubes
Olive oil cooking spray
1/2 cup chopped onion
1/2 pound diced boneless, skinless chicken breasts
1/4 cup finely chopped poblano, Anaheim or bell pepper
1 teaspoon Mexican seasoning blend*
1/2 cup red chili enchilada sauce*
1/2 cup shredded reduced-fat Monterey Jack cheese*
8 small corn tortillas*, warmed or crunchy taco shells
Shredded cabbage or romaine lettuce, diced tomato, diced avocado, thinly sliced radishes, fresh cilantro leaves and salsa (optional toppers)
8 lime wedges
Place potatoes in a microwave-safe bowl and cover with plastic wrap. Microwave on HIGH for 5 to 7 minutes. Spray a large skillet liberally with cooking spray. Add potatoes and onion to skillet; cook over medium-high heat for 5 minutes, stirring and coating with cooking spray occasionally. Stir in chicken, pepper and seasoning and cook for 5 minutes more. Add red chili enchilada sauce and simmer for 5 minutes. Place equal amounts of cheese on each tortillas and heat in a skillet until cheese is melted. Add potato mixture and any other desired toppings. Serve with lime wedge.
*Soft homemade-style tortillas are best in this recipe and can be found at most grocery stores.
Nutritional analysis per serving: Calories: 220, Fat: 5g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 40mg, Sodium: 200mg, Potassium: 415mg, Carbohydrates: 25g, Fiber: 2g, Sugar: 2g, Protein: 19g, Vitamin A: 8%, Vitamin C: 25%, Calcium: 10%, Iron: 6%
(This chicken and potato tacos recipe, with variations can be found on the USPB website.)
You can learn more about the awesomeness of potatoes, including more health benefits, cooking tips, types of potatoes, and recipes, at Potatoes Goodness Unearthed.
I also received this awesome package of potato goodness!
This kit contained:
- A Potato Power water bottle
- Bag clip
- Potato Peeler
- Four recipe brochure (including one with kid-friendly recipes)
- Microwave cooking tips
- Brochure on gluten-free potato tips
- Glad Simply Cooking Steam Bags
Comment with your favorite way to eat potatoes!
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Can you eat potatoes and lose weight? USPB study says YES! Win a Potato Gift Pack from @angelicasmommy http://bit.ly/lZqYBh Ends 6/1