Potato recipes and nutritional value

Potatoes, also known as potatoes, are healthy and slow to age. There are hundreds of varieties of potatoes in their native places, and people around the world continue to cultivate new varieties according to different uses. There are currently thousands of varieties in the world, some with a high starch content, suitable as staple food, and some suitable as vegetables. Many new varieties have been developed.

The nutritional and medicinal value of potatoes

Nutritional Value

Ingredients contained in fresh potatoes generally include: 9-20% starch, 1.5-2.3% protein, 0.1-1.1% fat, and 0.6-0.8% crude fiber. Nutrients contained in 100g of potato include: 66-113J calories, 11-60mg calcium, 15-68mg phosphorus, 0.4mg-4.8mg iron, 0.03-0.07mg thiamine, 0.03-0.11mg riboflavin, and 0.4-1.1mg niacin. In addition, potato tubers also contain carotene and ascorbic acid that are not found in cereals. From a nutritional point of view, it has more advantages than rice and flour, and can provide a large amount of heat energy to the human body, so it can be called a "perfect food". People can maintain life and health only by potatoes and whole milk. Because the nutritional components of potatoes are very comprehensive and the nutritional structure is relatively reasonable, but the amount of protein, calcium and vitamin A is slightly low; which can be supplemented by whole milk. Potato tubers are high in water, low in fat, and have very low calories per unit volume. They contain 10 times more vitamin C than apples, 4 times more B vitamins than apples, and several to dozens of times more minerals than apples.

Medicinal value

Potatoes are a food that lowers blood pressure. Just as an excess or lack of certain nutrients in the diet can cause illness, by the same token, adjusting the diet can also "eat away" the corresponding disease.

How to cook potatoes

There are many ways to cook potatoes, and here are some for reference:

Chicken mashed potatoes

Ingredients: potatoes, butter, salt, milk, chicken broth, black pepper, ham, water starch

operate:

Step 1: Peel and clean 2 medium-sized potatoes, then cut them into pieces.

Step 2: Put the potatoes in a pot of water and cook until done. Take them out and put them in a large bowl. Use a spoon to mash the potatoes, add a spoonful of butter, appropriate amount of salt, 1-2 spoonfuls of milk, and mix well.

Step 3: Scoop the mashed potatoes into small balls, or knead them into small balls with your hands, and place them on a plate. If you make small balls with your hands, wet your hands with clean water.

Step 4: Pour half a bowl of chicken soup into a small pot, add black pepper, and shredded ham, bring to a boil, and thicken with starch. Pour the sauce over the potato balls.

Note:

1) Regarding mashed potatoes, you can use the ready-made mashed potato powder you buy and add milk, butter, etc. to mix it directly.

2) As for the chicken broth, it is better to make it yourself, but you can also use canned chicken broth instead.

Potato and pork ribs soup

Ingredients:

Ingredients: 1000g pork ribs, 500g potatoes

Accessories: 1 scallion (5-6 chives), 5 slices of ginger, rice wine, salt, and MSG as appropriate

operate:

1) Chop the ribs into small pieces, wash and drain;

2) Peel the potatoes and cut them into appropriate pieces. Cut the scallions into sections (you can just tie the scallions into knots);

3) Put the ribs in boiling water for 5 minutes, remove and wash with clean water;

4) Bring the ribs, green onions, ginger, rice wine and appropriate amount of water to a boil over high heat, then simmer over low heat until half cooked. Add the potatoes and simmer until cooked through, then add salt and MSG and serve.

Of course, you can also use LB instead of potatoes, but I don’t like LB at all, so I don’t want to touch it. I guess you feel the same way, right?

French Potato Stew

Ingredients:

500 grams of potatoes, 40 grams of onions, 25 grams of butter, a little garlic, 125 grams of thick vegetable soup, 2 bay leaves, a little salt, pepper, vegetable oil, white wine, and a little chopped celery.

operate:

1) Wash the potatoes, peel and dice them, peel and chop the onions, peel and crush the garlic.

2) Melt the butter, add onion and garlic, fry until onion becomes transparent, then add diced potatoes.

3) When all the diced potatoes are coated with oil, add vegetable soup, bay leaves, a little salt, pepper, and MSG, and stir evenly. Boil for 45 minutes, stirring during this time to prevent the bottom from getting mushy.

4) When the potatoes are cooked, add vegetable oil and wine, stir well, and sprinkle some chopped celery on top when serving.

Potato Croquettes

Ingredients:

Ingredients: 3 large potatoes

Accessories: 1 onion, 200 grams of minced beef, 1 bay leaf, 1 egg, 1 tablespoon of fresh milk

Seasoning: wheat flour, flour, cooking oil, salt, pepper to taste

operate:

1) Take three large potatoes and boil them in water with the skin on for about 40 minutes. Take them out after they are cooked and peel them while they are still hot.

2) Mash the potatoes. Note that potatoes become sticky and difficult to mash after they cool.

3) Add one tablespoon of cooking oil to the pan, add the chopped onion and fry until cooked through, then add 200 grams of minced beef and bay leaves and stir-fry.

4) Season with salt and pepper, add mashed potatoes and milk, mix well, and let it cool.

5) Apply cooking oil on your hands, take an appropriate amount of mashed potatoes and put them on your left hand, and roll them into a neat cake or cylinder shape. (The shape can be based on personal preference)

6) Beat the eggs in a bowl and add two tablespoons of water to mix well. Roll the potato cakes in wheat flour, dip them in the eggs, and then roll them evenly in bread crumbs.

7) Heat the cooking oil to medium temperature, put the potato cakes coated with breadcrumbs into the oil, and when they float, flip them with cooking chopsticks. When the potato cakes turn brown, remove from the oil and serve.

Potato stew with tofu

Northeastern cuisine is mainly stewed.

This method is very simple and delicious~

Ingredients: 2 potatoes (they are big potatoes in Northeast China), 1 piece of tofu, 1 bag of Northeast soybean paste, 1 scallion, some ginger and garlic, 1 coriander, soy sauce, and sugar.

practice:

1. Peel the potatoes, wash and cut into cubes or strips

2. Slice tofu

3. Chop the onion, ginger and garlic

4. Put the tofu in boiling water and blanch it for a while to solidify the tofu skin to prevent it from being overcooked when stewing.

5. Add oil, sauté the scallion and ginger, add a little soy sauce for seasoning, put the potato strips into the pan and stir-fry for about 5 minutes.

6. Add water, the water should be higher than the potatoes.

7. Stew over high heat; add tofu when the potatoes are 60% to 70% cooked.

8. Simmer over low heat, add two spoons of Northeastern soybean paste (adjust according to your taste, sometimes it tastes stronger, so add more. Southern friends may not like salty food, so you can skip to step 8)

9. Add a little sugar when the pot is about to boil to adjust the flavor.

10. Turn off the heat after boiling but do not remove the pot immediately. Let it simmer for 3-5 minutes to allow the sauce and tofu to absorb into the pot.

11. Remove from heat, do not forget to add MSG and chicken powder. Add chopped coriander.

Elephant Mountain Style Baked Potatoes

Ingredients: 1 kg of medium potatoes (can also be 2 kg, 3 kg... as long as the pot is big enough)

Accessories: onions (pickled with vinegar and sugar, commonly known as shallots. If you don’t have any, you can use garlic instead, but the taste will be much worse) and juice. You can also add a little salted fish juice.

Seasoning: cooking oil (optional), salt, MSG

operate:

Put potatoes with skin, auxiliary ingredients, seasonings and water in a pressure cooker and cook them. After they are cooked, cool them down, open the lid and continue cooking until the skin becomes wrinkled.

Note: Be willing to add salt, otherwise the skin will be difficult to wrinkle.

This is a rough method of cooking, and the taste is indeed good. It is a snack in the Xiangshan area of ​​Ningbo.

French Fries

Ingredients: Potatoes

Seasoning: cooking oil, salt, shredded ginger (optional)

operate:

1. Cut the potatoes into strips, slightly thinner than KFC's French fries, marinate them with salt, and drain the water.

2. Pour enough oil into the pan to completely cover the potatoes. Heat the oil until it is 70% to 80% cooked, put the potato strips into the oil, fry until both sides are golden brown, then remove from the pan, drain the oil, and serve.

The fried potatoes look like golden crabs, so we call them "potato crabs" (pronounced the same as "hai" in Wuhan dialect).

Also: You can add shredded ginger to the shredded potatoes to make them more fragrant when fried.

Fried shredded potatoes

Ingredients: Potatoes

Ingredients: Green pepper (optional)

Seasoning: salt, cooking oil, sugar, MSG, white vinegar

operate:

1. Cut the potatoes into shreds

2. Put the shredded potatoes in water (an important step to remove the starch on the surface and make it crispy)

3. Heat the oil in a pan, not too much oil, add salt, heat the oil until 70% hot, add the shredded potatoes and stir fry (remember, stir fry)

4. When the potato shreds gradually turn yellow and soften, add appropriate amount of sugar and MSG for seasoning, drizzle a little white vinegar, stir and remove from the pan (you can also add green pepper shreds before this)

Fried Chicken Fillet with Potato Salad

Ingredients:

Main ingredients: chicken breast, potatoes

Side dishes: bread crumbs, eggs, potato salad

Seasoning: salt, pepper, cooking oil,

operate:

1) Wash the chicken and cut into strips.

2) Chop 1 small potato into small pieces and mix with breadcrumbs, add appropriate amount of salt and pepper, and mix on a plate.

3) Beat an egg, dip the cut chicken strips in the egg liquid, and then evenly coat with the breadcrumb mixture.

4) Add cooking oil to the pan, heat it up, put the chicken strips in, and fry each side for 4-5 minutes until the chicken strips turn golden brown. Then remove from the pan and serve.

5) Pair it with potato salad for a better taste

Potatoes and pork ribs

Ingredients: potatoes, pork ribs

Ingredients: Douban, ginger, garlic, cooking oil, salt, MSG (not added in the original version, but it’s just a personal preference)

practice:

1. Dice the potatoes and cut the ribs into pieces, then blanch them in boiling water for later use (i.e. boil them in boiling water for a while to remove the blood).

2. Heat oil in a hot pan, add bean curd, ginger slices, and garlic, stir-fry and add water (the amount of water depends on the amount of potatoes and ribs. In my personal experience, it is best to have 1 cm of water left after completely submerging them)

3. When the water boils, pour in the ribs, cover the pot and heat over high heat. When the ribs are 70% soft, add the potatoes, and simmer until the meat on the ribs can be easily separated from the bones. At this time, add appropriate amount of salt and remove from the pot. If there is still a lot of water, turn the heat up to reduce the water and remove from the pot.

Note: The original author never uses MSG when cooking. You can add some MSG when cooking.