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Healthy Living: Healthy Roasted Potatoes

For some reason, potatoes often get a bad rap, nutritionally. (Maybe because we so often like to eat them fried, or topped with lots of butter and cheese.)

But, properly prepared, potatoes are actually a really nutritious food that can, and should, be part of most people’s diets.

Just look at some of the benefits:

  • Potatoes are a naturally gluten free food and sometimes can take the place of a gluten-containing product in a recipe.
  • They’re an excellent source of vitamin C, providing 45% of the recommended daily value. (Citrus fruits provide even more Vitamin C, but potatoes are more commonly consumed.) Vitamin C is an antioxidant that helps prevent cellular damage, aids in collagen production, and aids in the absorption of iron.
  • Potatoes are a top source of potassium, which helps regulate blood pressure. Sweet potatoes are one of the best sources of potassium, followed by baked potatoes. Potassium plays an important role in helping lower blood pressure. Research indicates a diet high in potassium and low in sodium will help lower blood pressure.
  • They don’t have as many calories as you may think! A medium, plain baked potato has about 160 calories.

So if you want to enjoy a potato, skip the salty fries. Instead, for a quick and easy meal, just wrap a potato in a damp cloth and microwave until tender. Or, try this easy roasted potato dish, good on its own or as a side dish for your favorite chicken, pork, or beef main course. 

Roasted Potatoes
Prep Time: 15 minutes
Cook Time:  40 minutes
Serves: 6

1 1/2 lbs Yukon Gold potatoes, cut into wedges
1 Tbs Food Club Extra Virgin Olive Oil
1 Tbs fresh rosemary, chopped
1 tsp onion powder
1 tsp garlic powder
1/2 tsp Food Club Salt
1/4 tsp Food Club Ground Black Pepper

Preheat oven to 425° F. In a large bowl combine potato wedges and olive oil; toss. Add seasonings to potatoes; toss until evenly coated. Add potatoes to a baking sheet and bake for 40 minutes, or until potatoes are tender.

Nutritional Information: Calories per Serving: 130, Fat: 3 g (0 g Saturated Fat), Cholesterol: 0 mg, Sodium: 206 mg, Carbohydrates: 25 g, Fiber: 3 g, Protein: 3 g

© 2011, Brookshire Grocery Co.  Nutrient counts are rounded to the nearest whole number.  All dietary and lifestyle changes should be supervised by a physician.

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