Potatoes may be one of the most misunderstood vegetables. Some think they’re too high in carbohydrates to be part of a healthy eating plan. Yet, they’re hugely popular— the most-eaten veggie in the United States, in fact. Our take on potatoes? When it comes to both flavor and nutrition, these veggies have loads of appeal (pun intended).
They’re nutrient packed
One medium-sized potato, baked with the skin on, has 110 calories and 26 grams of carbohydrates. It provides 2 grams of fiber and 3 grams of protein, both of which help you feel satisfied when you eat one. A plain potato has no fat or cholesterol, and no sodium. Along with some quick energy, that medium potato provides 15% of your daily need of blood-pressure-balancing potassium—that’s more than a banana! It also has 30% of the antioxidant vitamin C you need each day. In addition, it’s a good source of vitamin B6, which helps your body process carbohydrates and protein.
They’re satisfying and versatile
From Yukon Golds to russets, blue and red to fingerlings, there is a wide range of potatoes to choose from. One thing all potatoes have in common is that they are a great source of energy in the form of complex carbohydrates. Whether you like them mashed, smashed or hashed, oven roasted or whipped, there are so many ways to enjoy potatoes. Too many potatoes, of course, can add up to more calories and carbs than you may be aiming for. But by keeping portions moderate (as we have in the recipes in this guide), you can get the benefits of potatoes with none of the drawbacks.
Breakfast
Spicy Potato Taco Bowl
Prep Time
35 minutes
Cook Time
30 minutes
Servings
1 serving
Serving Size
around 3 cups
Move over, plain breakfast potatoes. Flavorful roasted potatoes make this satisfying morning meal shine.
Cook mode (prevents screen from going to sleep)
Ingredients
This link exits Teladoc Health's website. Instacart has its own privacy policies and terms.
Preparation
- Preheat oven to 425°F. In a small bowl, toss together potato cubes, ground chipotle, chili powder, garlic powder and olive oil. Pour mixture onto a baking sheet and cook in oven, tossing every 10 minutes until cubes are fork-tender and crispy on the outside, about 20-30 minutes total.
- While the potatoes are cooking, place baby spinach into a serving bowl. Top with black beans and salsa.
- In a pan, prepare the egg your favorite way—scrambled, sunny-side up or fried are all good options. Place cooked potatoes and egg on top of the spinach and salsa. Top with hot sauce to taste.
Nutrition
(per serving)- 356 Calories
- 11g Total Fat
- 2g Saturated Fat
- 204mg Sodium
- 186mg Cholesterol
- 52g Total Carbs
- 8g Fiber
- 3g Sugars
- 16g Protein
- 1,477mg Potassium
Lunch
Loaded Baked Potato
Prep Time
5 minutes
Cook Time
1 minute
Servings
1 serving
Serving Size
one potato with toppings
Oven-bake a potato ahead of time and you have an easy lunch ready to go with just a few simple steps.
Cook mode (prevents screen from going to sleep)
Ingredients
This link exits Teladoc Health's website. Instacart has its own privacy policies and terms.
Preparation
- In a microwave-safe serving bowl, assemble your potato. Slice potato in half, lengthwise, keeping the bottom potato skin intact. Separate the halves of the potato and fill with broccoli and cheddar cheese (some may spill over into the bowl).
- Microwave for around 30 seconds, until cheese is melted. Remove from microwave. Top with Greek yogurt and chopped scallion.
Nutrition
(per serving)- 319 Calories
- 4g Total Fat
- 2g Saturated Fat
- 208mg Sodium
- 10mg Cholesterol
- 52g Total Carbs
- 6g Fiber
- 8g Sugars
- 23g Protein
- 1,549mg Potassium
Dinner
Sheet Pan Greek Chicken & Potatoes
Prep Time
15 minutes
Cook Time
40 minutes
Servings
4 servings
Serving Size
1 chicken breast and ¾ cup potatoes
Serve with a mixed greens salad or your favorite steamed nonstarchy veggie for a delicious balanced plate.
Cook mode (prevents screen from going to sleep)
Ingredients
This link exits Teladoc Health's website. Instacart has its own privacy policies and terms.
Preparation
- Fill a medium pot with water and bring to a boil. Add potatoes and boil for 5 minutes, or until just tender. Drain in colander and cool.
- In a medium bowl, whisk together olive oil, lemon juice, garlic, oregano and dill. Add cooled potatoes and chicken breasts to the bowl and toss until everything is coated with the marinade. Refrigerate for around 2 hours.
- Preheat oven to 400°F. Spread mixture onto a baking sheet. Bake for 20 to 30 minutes, until chicken is cooked through. Garnish with lemon slices.
Nutrition
(per serving)- 428 Calories
- 21g Total Fat
- 3g Saturated Fat
- 97mg Sodium
- 109mg Cholesterol
- 20g Total Carbs
- 3g Fiber
- 1g Sugars
- 39g Protein
- 1,208mg Potassium