Thursday, July 10, 2014

Mustard Roasted Potatoes

I am still catching up on posting some recipes I prepared at the beginning of the summer.  In fact this recipe was from our Memorial Day cookout.  The good news is that I am almost caught up - which means its time to get back in the kitchen!

In many of my recipes I try to post alternatives ingredients for potatoes, such as my Cauliflower Pumpkin Mash, but today its all about potatoes.  As with most foods, potatoes are not calorie free, but they can offer many key nutrients our bodies need for survival.  I hold a strong belief that all foods can fit into a well balanced diet when portion control is followed and moderate exercise is achieved.  

One of the key tricks to maximizing the nutrition provided by a potato is to keep the skin on.  The skin of the potato provides more nutrition than the rest of the potato when compared ounce for ounce. It contains many key nutrients such as B vitamins, vitamin C, calcium, fiber, and iron.  Each ounce of skin contains about 2 grams of fiber.  With that being said the whole potato still offers nutritional benefit - a medium potato will offer you about 4 grams of fiber and 900 grams of potassium.

Given potatoes are not the lowest calorie and carbohydrate containing food make sure not to add a lot of added fats such as creams, butters, and cheeses to the recipe.  Mustard, herbs, and spices were added to the "Mustard Roasted Potatoes" recipe to offer a delicious flavor without providing the unwanted calories.   Other lower calorie flavor alternatives are always lemon juice, garlic, onion, and vinegars.

Unfortunately I can not take credit for this recipe creation.  A shout out to Smitten Kitchen for the delicious and simple recipe creation.  For the original recipe check out Smitten Kitchen.

Note: I have also made this recipe using diced potatoes.  We really enjoyed this version also!


Your family's dietitian,
Kristen Smith
Mustard Roasted Potatoes
Prep Time: 20 minutes
Cook Time: 20-25 minutes
Ingredients (~8-12 servings)
  • Nonstick vegetable oil spray
  • 1/4 - 1/2 cup Dijon mustard
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons light butter, melted (ie. Smart Balance Light)
  • 2 tablespoons fresh lemon juice
  • 1-2 teaspoons garlic, crushed
  • 1 tablespoon dried oregano
  • 1 teaspoon coarse kosher salt
  • 3 pounds 1- to 1 1/2-inch-diameter mixed unpeeled red-skinned and white-skinned potatoes, cut into 3/4-inch-wide wedges
1. Preheat oven to 425 degrees Fahrenheit. Spray 2 large rimmed baking sheets with nonstick spray (I placed a piece of foil on top of baking sheet and then sprayed for easier clean up).
2. In a large bowl mix together mustard, olive oil, butter, lemon juice, garlic, oregano, lemon peel, salt and pepper. Add potatoes and coat generously.
3. Divide potatoes between two baking plans and place evenly in a single layer.
4. Roast at 425 degrees for 10-12 minutes and then flip and cook for another 10-12 minutes or until golden brown and crisp on both sides.
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