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Smashed Potatoes

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The way potatoes are mostly consumed in the U.S.A. is in the form of french fries… but we’re here to change that! Smashed potatoes are a great way to enjoy the crispness of a fried potato, only they’re boiled and pan seared, so they’re better for you, not to mention much simpler to make. Add some optional spices and a dollop of low-fat plain yogurt for a sophisticated middle-eastern flair.

 

Further Food Commentary:

Potatoes are incredible reserves of goodness packed into a humble package! They spend their days underground soaking up amazing nutrients that boost overall health. They contain fiber, vitamins B6, B5, and C, niacin, potassium, iron, and magnesium. These tubers get a bad rep for being devoid of nutrients, when in reality they’ve got more going on than you’d guess!

Potatoes are a great food to turn to for those with IBS, Crohn's and colitis. Since fiber can help some but irritate others, the skin can be peeled to eliminate the most fibrous part. To really eliminate potential irritants, bake potatoes with the skin on, then eat only the flesh inside.

By Karen Tayeh, Nutritionist
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Smashed Potatoes

  • Prep Time:10 minutes
  • Cook Time:30 minutes
  • Servings: 4

Ingredients

8 baby Yukon Gold potatoes

1/4 cup olive oil (plus more as needed)

freshly ground pepper (to taste)

salt (to taste + 1 tablespoon salt for the boiling water)

optional spices: 1 teaspoon ground coriander, 1 teaspoon ground cumin, ¼ teaspoon cinnamon, ¼ teaspoon paprika

optional topping: yogurt (omit to keep dish dairy-free)

Instructions

  1. Put the potatoes in a large pot, cover with water up to 3 inches above the level of potatoes, add 1 tablespoon salt.
  2. Bring to a boil over high heat, reduce heat to medium-low and simmer till tender when pierced with a fork, for about 10 minutes.
  3. Drain well in a colander.
  4. Transfer the potatoes to a towel-lined baking sheet and let cool.
  5. Using the smooth side of a meat tenderizer, or the back of a large wooden spoon, carefully smash each potato just enough to break the skin, but not enough so it will fall apart. They should be about a ½ inch thick. Sprinkle with your spices here, if you’re choosing to use them.
  6. Heat a pan over medium-high heat, warming the 1/4 cup olive oil.
  7. Working in batches and adding more olive oil to the griddle pan as needed, sear the smashed potatoes, until they’re golden and crispy, about 3 minutes per side.
  8. Remove from heat and serve immediately.
  9. Top with yogurt, or simply with a drizzle of oil and sea salt.
Put the potatoes in a large pot, cover with water up to 3 inches above the level of potatoes, add 1 tablespoon salt. Bring to a boil over high heat, reduce heat to medium-low and simmer till tender when pierced with a fork, for about 10 minutes. Drain well in a colander. Transfer the potatoes to a towel-lined baking sheet and let cool. Using the smooth side of a meat tenderizer, or the back of a large wooden spoon, carefully smash each potato just enough to break the skin, but not enough so it will fall apart. They should be about a ½ inch thick. Sprinkle with your spices here, if you’re choosing to use them. Heat a pan over medium-high heat, warming the 1/4 cup olive oil. Working in batches and adding more olive oil to the griddle pan as needed, sear the smashed potatoes, until they’re golden and crispy, about 3 minutes per side. Remove from heat and serve immediately. Top with yogurt, or simply with a drizzle of oil and sea salt.

Nutrition Information

Per serving:  Calories: 193; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 280mg; Potassium: 413mg; Carbohydrate: 17g; Fiber: 1g; Sugar: 1g; Protein: 2g

Nutrition Bonus:  Vit C: 30%; Iron: 6%

 

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