Potatoes are among the most consumed tubers and are widely grown in most countries. They are available in different shapes, sizes and colours. Potato is always treated as nutritious, inexpensive and filling food. Potatoes are low in fat but good sources of vitamin C, thiamine, vitamin B6, niacin and magnesium. Potato skin is high in complex carbohydrates, fibre and rich in chlorogenic acid –a phytochemical that has anti-cancerous properties. Potatoes have high glycemic index, so people who are diabetic and on GI diet for weight reduction must moderate their potato consumption. People generally think that potatoes are fattening, but it is true only when you have fried versions of potato with butter and rich sauces.
Baking, steaming, and microwaving are considered ideal for cooking potatoes. This also helps the maximum preservation of nutrients. Sweet potatoes are higher in fiber, nutrients and have low glycemic index than other varieties of potato. It is better not to eat green and sprouted potatoes as it may contain ‘solamine’, a toxic substance that can cause diarrhea, stomach cramps, and fatigue.
Baked potatoes
Ingredients
Potato – 500 gm
Curd – 1 cup
Ginger – garlic paste – One-and-a-half tsp
Butter – 25 gm
Chilli powder – 1 tsp
Green chilli paste – 1 tsp
Kasoori methi powder – 1 tsp
Garam masala – 1 tsp
Mustard oil – 1 tsp
Lime juice – 1 tbsp
Salt to taste
Spring onion (chopped) – 2 tbsp
Cheese – 2 tbsp
Method
Clean and steam potatoes (for six minutes), cut them into small cubes and keep aside. Mix all the ingredients in a glass bowl (ingredients two to 11) and stir in and marinate the potato cubes for about an hour. Put the marinated potatoes in a baking dish, sprinkle grated cheese and spring onion. Cook in a pre-heated oven (set temperature at 180 degree C) for 20 – 25 minutes.
Potato Stroganoff
Ingredients
Potato – 500 gm (cut into one inch cubes)
Onion – 1 big (diced)
Garlic cloves – 1 (crushed)
Corn flour – 1 tbsp
Vegetable stock – 400 ml
Tomato sauce – 1 tbsp
Lemon juice – 2 tbsp
Yogurt – 100 ml (low fat)
Pepper crushed – 1 tbsp
For garnish
Chopped parsley – 3 tbsp
Method
Put the potato, onion, garlic, vegetable stock, tomato sauce, and lemon juice into a saucepan and bring to boil (15 minutes) reduce heat, cover and simmer for 15 minutes until the potatoes are tender.
Blend corn flour with little water in a bowl and stir into the potato mixture. Return to boil, stirring constantly until the sauce thickens. Reduce the heat, keep it on fire stirring.
Just before serving remove the pan from the heat and stir in the yogurt and chopped parsley (two tbsp) and season with pepper. Serve hot, before serving sprinkle over the remaining parsley.
