What’s not to dig about the potato? Not only are potatoes America’s favorite vegetable to eat, they are also affordable – costing around an average of 25 cents each - and are versatile and packed with some surprising health benefits.
Despite the recent press about carbs and potatoes, the potato truly is a nutrient-dense food. For starters, it comes in a ready-made pre-packaged portion – only 150 calories for one medium potato. Potatoes contain a host of heart-healthy nutrients including vitamin C and potassium. And they are one of the few foods that contains two B vitamins, folate and B6, which work together to lower homocysteine levels and may help lessen blockages in arteries.
Wondering if the peel really is where nutrients are found? Eating the skin will provide added fiber and antioxidants. You get a whopping 5 grams of fiber when the skin is consumed along with the potato flesh. Plus, the majority of disease-fighting antioxidants are found in the peel of the potato. A unique phytochemical found in the peel of the potato, called chlorogenic acid, may lower the risk of liver and colon cancer.
Potatoes are versatile and simple to prepare, making them a great side for quick meals. An easy tip to get the texture of oven-baked potatoes when cooked in a microwave is to place a potato prepared for baking in a 400-degree oven for 15 minutes. Then remove the potato from the oven, place it in microwave oven and finish cooking. You get the best of both cooking methods – the speed from a microwave and the crispy skin from the oven.
Balsamic Pork and Potatoes
Serves 6.
All you need
1-1/2 lbs Hy-Vee Blue Ribbon pork tenderloin, trimmed
Salt and pepper, to taste
2 tbsp chopped fresh rosemary or 2 tsp dried rosemary, divided
2 large garlic cloves, finely chopped, divided
2 tbsp Grand Selections olive oil, divided
1/4 cup Grand Selections balsamic vinegar
1 lb red potatoes, cut into 1/2-inch wedges
All you do
- Preheat oven to 400°F. Season pork with salt and pepper to taste. Rub pork evenly with half the rosemary and half the garlic. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add pork; cook 10 minutes, turning to brown all sides. Remove skillet from heat. Transfer pork to a 15-by-10-inch jellyroll pan or broiler pan. Set aside.
- Return skillet to medium-low heat. Add vinegar, scraping pan to loosen any browned bits. Remove skillet from heat; stir in remaining oil, rosemary and garlic. Add potatoes; toss to coat.
- Spoon potatoes around pork; pour vinegar mixture over pork. Roast 15 to 20 minutes or until an instant-read thermometer inserted into the pork registers 155°F and potatoes are tender. Remove from oven and let stand 5 minutes. Thinly slice pork and serve with potatoes.
Nutrition facts per serving: 475 calories, 21g carbohydrate, 54g protein, 18g fat, 4g saturated fat, 2g fiber, 160mg cholesterol, 115mg sodium
Source: Hy-Vee recipe of month, Try-Foods International
Talk to a Hy-Vee dietitian for more information. The information is not intended as medical advice. Please consult a medical professional for individual advice.
