Speedy spuds: Potatoes fit into fast meals
You know potatoes are an economical way to infuse vitamins, minerals and fiber into your meals (about 25 cents for a medium potato), yet you don't have an hour after work to bake them and get them on the table.
Don't cross potatoes off the menu just yet.
An appliance exists that can cook potatoes in a fraction of the time it takes in the oven or on the stovetop. You don't need to run to a trendy kitchen store or call an 800 number to order it; I bet you already have it in your kitchen.
Yes, your microwave can do more than warm your morning coffee, cook frozen meals and reheat last night's takeout. It can help you create filling potato dishes in the time it takes to boil water, or at least close to that.
OK, I'm probably not telling you anything you didn't know. Back in 1987, noted cookbook author Barbara Kafka addressed the issue of microwave "baked" potatoes in "Microwave Gourmet." Her take on them remains pretty universal: "I do not think that a baking potato cooked in the microwave is a baked potato as I understand it: with a crisp skin and light, mealy flesh."
Yet she acknowledges microwaving potatoes has benefits.
"I think potatoes so cooked are useful in myriad preparations, such as mashed potatoes and purees. ... Potatoes in general do something funny in the microwave oven. When they are fully cooked, they will still have a somewhat firm, waxy texture. This is an asset when making soups or stews, where you want them to retain their shape rather than fall apart."
The people at the United States Potato Board call the process "convenientizing" potatoes, and, really, doesn't it sound better than "nuking"?
Much to my husband's dismay, I haven't served homemade mashed potatoes in years (seriously, the ones I attempted last Thanksgiving I threw out), so I anxiously tried the process detailed at potatogoodness.com/recipes.
I gave the potatoes a scrub (peel them if you want; I didn't), put them in a microwaveable casserole, covered it and cooked them on high for 8 to 10 minutes. I mashed them with some warm milk and butter, salt and pepper and voila! I did it all in a 2-quart casserole that went right to the table. I do suggest that if your potatoes are really big, or unevenly sized, you cut them into a few chunks so they cook more evenly.
It doesn't matter what variety of potatoes you use. Meredith Myers, who blogs for Tater Talk at momsdinnerhelper.com, says it's a matter of personal preference.
The popular, brown-skinned russet or Idaho has a delicate-tasting flesh that crumbles when steamed. "New" potatoes have thin skin (whether red or golden) with moist flesh and a sweeter taste and creamy texture.
We added some shredded cheese when we reheated leftovers the next night, but you could just as easily stir in other yummy ingredients such as chopped chipotle peppers, chives, garlic (roasted or from a jar) or chopped broccoli.
"Baked" spuds and mashers aren't the only potato dishes the microwave can help with.
You can create an elegant bed for fish or meat by cooking thin slices of potatoes that have been arranged in a circle. Use a large spatula to move the rosette to the plate and place the protein of choice on top.
For an au gratin side dish, create multiple layers of sliced potatoes (seasoned with a pinch of salt and pepper) and grated cheese and microwave on high 10 minutes.
Roasted potatoes, too, are 10 minutes away. If you want to crisp the skin, spread the microwave-cooked pieces (wedges or smaller) in single layer on a cookie sheet and heat under the broiler while you get the rest of the dinner to the table.
Myers says she's even served convenientized potatoes as party appetizers. Cook the smaller fingerling potatoes and arrange on a tray with creamy dips or cheese sauces.
Potato primer
One medium potato (about the size of a computer mouse) counts as 1 cup of vegetables, according to the U.S. Dietary Guidelines.
Potatoes rank highest for potassium content among the top 20 most frequently consumed raw vegetables and the top 20 most frequently consumed raw fruits. Potassium helps maintain normal blood pressure and is vital for transmitting nerve impulses or signals, and in helping muscles contract. One medium potato (5.3 ounces) with skin provides 620 milligrams per serving, or 18 percent of the recommended daily value - if you consume it raw. Microwaved, it provides 450 milligrams per serving.
Potatoes also are an excellent source of vitamin C with 45 percent of the daily value - more than a medium tomato. One medium potato contributes 8 percent of the daily value of fiber, 10 percent of the DV of vitamin B6 and 6 percent of the DV for iron. Microwave cooking preserves more of the vitamins and minerals than baking or boiling.
The most economical way to buy potatoes is in bulk, but correct storage is key. Store potatoes in a cool, dark place such as a pantry or refrigerator. If storing potatoes longer than three weeks, place an apple in the bag; the ethylene gas emitted by the apple slows potato sprouting.
Cut away any greenish spots and sprouts before cooking.
- Deborah Pankey
Chipolte Mashed Potatotes
3 medium white potatoes, cut into 1-inch chunks
6 tablespoons nonfat milk
6 tablespoons shredded Monterey Jack cheese
11/2 teaspoons minced canned chipotle peppers in adobo sauce
1 teaspoon cumin
2 tablespoons fresh chopped cilantro
Salt and pepper
Place potatoes in microwave-safe dish. Cover tightly with lid or plastic wrap. (If using plastic wrap, poke a small hole in the wrap.) Microwave on high for 8 minutes (cooking time may vary depending on your microwave) or until potatoes are done. Use oven mitts or tongs to remove from microwave.
Place potatoes in bowl and mash with potato masher. Mix in milk, cheese, chipotles, cumin and cilantro. Season with salt and pepper to taste.
Serves four.
@Recipe nutrition:Nutrition values per serving: 131 calories, 4 g fat, 20 g carbohydrates, 2 g fiber, 5 g protein, 10 mg cholesterol, 221 mg sodium.
United States Potato Board
Potatoes Florentine
4 large Yukon Gold potatoes (about 21/2 pounds)
3 tablespoons butter
1 small leek, thinly sliced (white and pale green part only)
2 cups coarsely chopped fresh spinach, lightly packed
1/4 cup skim milk
1/2 cup shredded parmesan cheese
1/4 teaspoon salt
Freshly ground pepper to taste
3 tablespoons finely chopped roasted red bell peppers
1 tablespoon chopped fresh basil
Pierce the potatoes and microwave for 16-20 minutes or until tender when gently squeezed. Let cool slightly.
Meanwhile, melt the butter in a medium skillet. Add the leek and cook until very soft, about 10 minutes, stirring frequently. Add the spinach and cook for a few minutes more until the spinach is cooked and any liquid has been absorbed.
Heat oven to 400 degrees.
Cut the potatoes in half and scoop out the insides, leaving a 1/4-inch rim of potatoes in the skins. Mash the potatoes with the milk until smooth, then stir in the leek, half the cheese, the salt and pepper. Lightly stir in the roasted peppers and basil. Place the potato skins onto a baking sheet and fill with the potato mixture; sprinkle with remaining cheese. Bake for 15 minutes. Serves eight.
@Recipe nutrition:Nutrition values per serving: 191 calories, 6 g fat (4 g saturated), 28 g carbohydrates, 3 g fiber, 6 g protein, 17 mg cholesterol, 228 mg sodium.
United States Potato Board
Rich Potato Carrot Puree
2 baking potatoes (about 7 ounces to 8 ounces)
11/2 pounds carrots, cut into 1/8- to 1/4-inch slices
6 tablespoons unsalted butter, at room temperature, cut into chunks
1/4 cup heavy cream, or to taste
Kosher salt
Freshly ground black pepper (optional)
Prick potatoes twice with a knife tip. Cook, uncovered, on high for 7 minutes. Remove from microwave with pot holder or towel. Holding it in same, carefully peel with a small knife. Cut in about 1-inch cubes.
Put carrots in a dish large enough to hold them in two to three layers. Cover tightly with microwave plastic wrap and cook on high for 91/2 minutes.
Transfer potatoes and carrots to the workbowl of a food processor with butter and puree; pour in cream to desired consistency. Salt and pepper to taste. Serve hot.
Serves six.
Adapted from "Microwave Gourmet" by Barbara Kafka (William Morrow, 1987)
Stuffed Vegetable and Garlinc Potatoes
2 baking potatoes (about 7 ounces to 8 ounces)
11/2 pounds carrots, cut into 1/8- to 1/4-inch slices
6 tablespoons unsalted butter, at room temperature, cut into chunks
1/4 cup heavy cream, or to taste
Kosher salt
Freshly ground black pepper (optional)
Prick potatoes twice with a knife tip. Cook, uncovered, on high for 7 minutes. Remove from microwave with pot holder or towel. Holding it in same, carefully peel with a small knife. Cut in about 1-inch cubes.
Put carrots in a dish large enough to hold them in two to three layers. Cover tightly with microwave plastic wrap and cook on high for 91/2 minutes.
Transfer potatoes and carrots to the workbowl of a food processor with butter and puree; pour in cream to desired consistency. Salt and pepper to taste. Serve hot.
Serves six.
Adapted from "Microwave Gourmet" by Barbara Kafka (William Morrow, 1987)
Southwest Potatoes and Chicken
2 baking potatoes (about 7 ounces to 8 ounces)
11/2 pounds carrots, cut into 1/8- to 1/4-inch slices
6 tablespoons unsalted butter, at room temperature, cut into chunks
1/4 cup heavy cream, or to taste
Kosher salt
Freshly ground black pepper (optional)
Prick potatoes twice with a knife tip. Cook, uncovered, on high for 7 minutes. Remove from microwave with pot holder or towel. Holding it in same, carefully peel with a small knife. Cut in about 1-inch cubes.
Put carrots in a dish large enough to hold them in two to three layers. Cover tightly with microwave plastic wrap and cook on high for 91/2 minutes.
Transfer potatoes and carrots to the workbowl of a food processor with butter and puree; pour in cream to desired consistency. Salt and pepper to taste. Serve hot.
Serves six.
Adapted from "Microwave Gourmet" by Barbara Kafka (William Morrow, 1987)
Penny-wise Potatoe Turkey Dinner Wraps
3/4 pound (12 ounces) potatoes, cut into 1/2-inch dice
1 tablespoon water
1 tablespoon canola oil
3/4 pound (12 ounces) ground lean turkey
1 large carrot, shredded
1/3 cup sliced green onions with tops
1 can (8 ounced) tomato sauce
2/3 cup shredded cheddar cheese
1 teaspoon dried Italian herb seasoning or basil
Salt and pepper, to taste
4 large (9 to 10-inch) whole wheat or high fiber tortillas
Place potatoes in microwave-safe bowl; sprinkle with water. Cover, venting one corner. Microwave on HIGH 5-8 minutes just until potatoes are tender. (Time will depend on wattage of your oven.)
Meanwhile, heat oil in large nonstick skillet over medium-high heat. Add and break up turkey; cook 5 minutes, tossing occasionally. Mix in carrot; cook 2 minutes. Add potatoes and onions; cook and toss 2 minutes. Reduce heat to medium; mix in tomato sauce, cheese, and herbs. Cook, stirring occasionally, 4 to 5 minutes until mixture is hot and most of sauce is absorbed. Season with salt and pepper.
On work surface, lay out tortillas. Place 3/4 cup hot turkey mixture on each; fold and roll up as for burritos. Cut in halves and place on serving plates. Accompany with sour cream, if desired
Serves four.
@Recipe nutrition:Nutrition values per serving: 385 calories, 9 g fat (3.5 g saturated), 44 g carbohydrate, 5 g fiber, 33 g protein, 37 mg cholesterol, 723 mg sodium.
United States Potato Board