This information has been reviewed and adapted for use in South Carolina by J. G. Hunter, HGIC Nutrition Specialist, and K. L. Cason, Professor, State EFNEP Coordinator, Clemson University.(New 09/05.)
South Carolina-grown potatoes are available in the spring and fall.
Choose clean, firm, smooth potatoes with no sprouts or greenish color.
One pound of fresh potatoes equals:
Round red or white potatoes have a thin outer skin. They are good for boiling and stewing.
New potatoes are freshly harvested. They are sweet and moist and good for boiling and stewing.
Russets are oblong with thick outer skins. They are good for baking and make excellent mashed potatoes.
In addition, red- and yellow-fleshed potatoes (such as Yukon Gold) are sometimes available.
Take a small (3½ ounce) potato, and look how the calories change depending on how it is prepared.
|Eat Potato as:||Calories|
|Baked or boiled||95|
|Add 1 Tbsp. butter||203|
|Mashed with 1 tsp. butter and ¼ cup 1% milk||156|
Note: The peels can be left on the potatoes in all these recipes.
4 to 6 potatoes, cut in chunks
Water (about 4 cups) to cover
2 bouillon cubes or 2 teaspoons bouillon granules
1 Tbsp. chopped onion
⅛ tsp. pepper (to taste)
¼ tsp. parsley flakes, optional
1½ cups nonfat dry milk powder
3 Tbsps. cornstarch
3 Tbsps. margarine
Directions: Place potatoes, water, bouillon, onion, pepper and parsley in a pan. Cook over medium-low heat until potatoes are tender (about 10 to15 minutes). Do not drain. In a bowl mix together dry milk powder and corn starch. Cut in margarine until it looks like crumbs or cornmeal. Sprinkle over potatoes. Stir until thickened. Serves 5.
Calories: 330 per serving
Fat: 5 grams per serving
Optional: You may add shredded cheese, ½ cup cooked chicken or fish, or ½ cup cooked vegetables, such as broccoli, carrots, cauliflower, corn, peas, mushrooms, or spinach.
4 medium potatoes
1 Tbsp. vegetable oil (or use vegetable spray)
Directions: Scrub potatoes. Cut into long strips about ½ inch thick. Dry strips with paper towel. Mix potato strips and oil (or spray) in a bowl. Place oil coated potatoes in a single layer on a cookie sheet. Bake at 475 °F. for about 35 minutes. Turn strips once to brown on both sides. Serves 6.
Calories: 93 per serving
Fat: 2 grams per serving
Vegetable oil or nonstick cooking spray
5 cups (about 2 pounds) raw potatoes, washed and sliced
½ cup onion, peeled and sliced thin
¼ cup flour
¼ cup margarine
1½ cups low-fat 1% milk
Directions: Oil or spray the bottom and sides of a 2-quart baking dish. Place about ⅓ of the potatoes in the baking dish. Add ⅓ of the flour, margarine and onion. Continue to layer the ingredients two more times. Heat the milk to a simmer. Pour evenly over the potatoes. Bake at 400 °F. uncovered for 1½ hours or until potatoes are tender. Serves 6.
Calories: 243 per serving
Fat: 9 grams per serving
Microwave Baked Potato:
Scrub a medium Russet potato (6 to 8 ounces). Pierce with a fork. Place on paper towel. Microwave on high power 4 to 6 minutes, turning once. Let stand 2 minutes. Baking time can vary, depending on size, shape, temperature and variety of potato. Serves 1.
Serving suggestions: Top with salsa, vegetables, chili, yogurt and chives, stroganoff, cheese or cottage cheese.
Calories: 220 per serving without topping
Fat: 0 grams per serving without topping
University of Illinois Extension fact sheet; originally developed by Michigan State University Extension
Page maintained by: Home & Garden Information Center
This information is supplied with the understanding that no discrimination is intended and no endorsement by the Clemson University Cooperative Extension Service is implied. All recommendations are for South Carolina conditions and may not apply to other areas. Use pesticides only according to the directions on the label. All recommendations for pesticide use are for South Carolina only and were legal at the time of publication, but the status of registration and use patterns are subject to change by action of state and federal regulatory agencies. Follow all directions, precautions and restrictions that are listed.