Potato Recipes Series No. 1 Recipes for New Potatoes... for a naturally better life
In an age of healthy eating and calorie counting, potatoes score top marks as they are low in calories, fat free and are an excellent source of Vitamin C. This is the first of a series of recipe leaflets which shows you how to enjoy delicious and healthy meals and snacks with potatoes in minutes. Further recipes and nutritional information on potatoes are available from Bord Bia on www.bordbia.ie.
Bord Bia works to ensure that high quality Irish fruit and vegetables reach you in top condition.the Board actively promotes increased consumption of fruit and vegetables as a vital contributor to a healthy lifestyle. CONTENTS Warm New Potatoes and Crispy Bacon Salad 2 Turnip and Potato Cream 2 Garlic and Lemon Roasted Potatoes 3 Crispy Potato Cakes 4 Potato and Chicken Caesar Salad 4 New Potatoes in a Creamy Chive Dressing 5 Creamy Thai Chicken Curry with Potato and Coconut Milk 6 Potatoes and Mushrooms with Pesto 6 Warm Potato, Onion and Red Pepper Salad 7 Salad of New Potatoes and Smoked Salmon 8 Lamb Cutlets with a Potato and Fresh Herb Crust 9 Early Potato Varieties Home Guard The most popular first early potato variety is the Home Guard which is recognisable by its white skin and flesh. It is suitable for boiling, roasting and chipping British Queen The British Queen variety has creamy to white flesh and white skin. It can be used for crisping, boiling, roasting and baking. 1
15 Minutes 10 15 Minutes WARM NEW POTATOES AND CRISPY BACON SALAD Ideal for Lunch 500g/1 lb new potatoes, washed and scrubbed 6 back rashers (cut fat and rind off before grilling) 25g/1 oz butter 8 10 large lettuce leaves, washed and dried 90mm/3 fl oz mayonnaise (light) Cook the potatoes in boiling water for 10 15 minutes until tender. Drain and toss in the butter. Cover with a lid. While the potatoes are cooking, grill the bacon until crispy and then slice into thin strips. Line a salad bowl with the washed and dried lettuce. Now, mix the strips of bacon with the warm potatoes and place in the lined salad bowl. Drizzle over the mayonnaise. Energy (kcal) 263 Protein (g) 9.8 Fat (g) 15.5 Carbohydrate (g) 21.9 Vitamin C (mg) 21.7 Fibre (g) 1.9 TURNIP AND POTATO CREAM Serve as a vegetable 500g/1 lb turnip, peeled and diced 1 medium potato, peeled and diced 3 tbsp. cream Salt and black pepper 1 tbsp. freshly chopped parsley Put the diced turnip and potato in a pot of boiling water with enough water to cover them. 10 Minutes 15 Minutes 2 Simmer until tender for about 15 minutes. Drain off the water. Mash the potatoes and turnip. Stir in the cream. Season to taste with salt and black pepper and sprinkle with the parsley. Energy (kcal) 97.8 Protein (g) 2.05 Fat (g) 4.9 Carbohydrate (g) 12.2 Vitamin C (mg) 32 Fibre (g) 3.8
GARLIC AND LEMON ROASTED POTATOES Fantastic dish with roast chicken or meat! Energy (kcal) 272.8 Protein (g) 5.35 Fat (g) 13.47 Carbohydrate (g) 34.4 Vitamin C (mg) 49.6 Fibre (g) 3.3 5-10 Minutes 25-30 Minutes 750g/1 1 /2 lbs new potatoes, (small to medium in size), scrubbed not peeled 2 tbsp. lemon juice 1 large bulb of garlic split into separate whole cloves don t peel! 4 sun dried tomatoes, quartered 4 black olives, sliced 4 5 dashes of Tabasco sauce 1 /2 tsp. Worchester sauce 1 /2 tsp. Soya sauce 4 tbsp. vegetable stock 3 tbsp. olive oil A bunch of parsley, chopped (If you do not have any vegetable stock make up a vegetable stock cube instead) Preheat the oven to 200 C/400 F/Gas 6. Cut the potatoes into halves lengthways. If you can buy really small new potatoes use them whole. Put the oil into the bottom of a large bowl. Add all the ingredients except the stock and parsley. Toss with a large spoon until all the contents are coated in the oil. Empty the contents into a shallow roasting tin. Put into the preheated oven and roast for approx. 30 minutes. Halfway through the cooking time add the stock, stir and replace for the remaining time. When the potatoes are tender and the contents are slightly charred remove from the oven. Serve in a colourful dish with the parsley sprinkled on top. 3
CRISPY POTATO CAKES A fresh and crispy potato change with your main meal! 10 Minutes 10 Minutes Energy (kcal) 233.7 Protein (g) 2.5 Fat (g) 14.7 Carbohydrate (g) 24.1 Vitamin C (mg) 24 Fibre (g) 1.95 4 large new potatoes (225g/8 oz each) A bunch of chives, finely chopped Salt and freshly ground black pepper 1 tbsp. butter 3 tbsp. of olive or sunflower oil Peel and grate the potatoes into a bowl. (If you have a food processor use the grater attachment to prepare the potatoes. It s quicker and saves on grating your knuckles!). Add the chives and mix well. Heat the butter and olive oil in a large non-stick frying pan. Quickly shape round patties from the potato mixture (about 2 inches in diameter and 1 /2 inch thick) and put onto the hot pan. Using a spatula, press down the cakes to keep them flat and even. Fry for 4 5 minutes until crisp and golden. Then turn over and cook on the other side until golden. Remove and drain on kitchen paper. Keep warm in the oven until ready to serve. 4 POTATO AND CHICKEN CAESAR SALAD 4 chicken breasts 500g/1 lb of small new potatoes Large head of Kos or sweet Romaine lettuce 4 slices of white bread, with the crusts cut off and cut into 1 /2 inch cubes 120ml/4 fl oz olive or sunflower oil 90g/3 oz freshly shaved parmesan (you can use a potato peeler to do this) 300ml/ 1 /2 pint Caesar salad dressing and a little extra for serving with the salad. 10 15 Minutes 20 Minutes This versatile Nutr Ener Prote Fat ( Carb Vitam Fibre
NEW POTATOES IN A CREAMY CHIVE DRESSING Wonderful with poached salmon or chicken Scrub the new potatoes and cook in boiling water with a large pinch of sea salt for about 10 15 minutes until cooked. While the potatoes are cooking, put the crème fraiche and mayonnaise in a serving bowl. (You can use low fat versions of these if you prefer) and whisk together with a fork. Drain the potatoes, turn off the heat. Put the potatoes back into the saucepan and add the butter/olive oil, lemon zest, a pinch of sea salt and a good few twists of freshly ground black pepper. Stir them about so that they become coated in the oil/melted butter. 500g/1 lb small new potatoes Sea salt 1 tbsp. olive oil or 1oz butter 1 tsp. finely grated lemon zest Freshly ground black pepper 2 tbsp. crème fraiche 2 tbsp. mayonnaise A small bunch of chives 5 Minutes 20 Minutes Add the contents of the pot into your serving bowl with the chopped chives and mix well so that all the potatoes are coated in the dressing. It is important to do this while the potatoes are still hot. Serve hot, warm or at room temperature. Energy (kcal) 186.3 Protein (g) 3.1 Fat (g) 11.1 Carbohydrate (g) 20.4 Vitamin C (mg) 20 Fibre (g) 1.6 salad meal can be served warm or prepared ahead of time and kept chilled. Poach the chicken breasts in a saucepan for 15 20 minutes. At the same time bring a pan of water to the boil, then add some salt and the potatoes and cook for 15 minutes. Drain the chicken and the potatoes and leave aside to cool. Wash and dry the lettuce and line a large bowl or platter with it. Heat the oil in a frying pan until very hot. Fry the bread a few cubes at a time until golden brown. Drain on a little kitchen paper. Slice the chicken and potatoes and place in a bowl. (If the potatoes are very small you could leave them whole or just cut in half). itional Information per Serving gy (kcal) 660.8 Pour over the dressing and toss well. Taste and season if necessary. in (g) 40.4 g) 37.9 Spoon this mix on top of the platter of lettuce, sprinkle the croutons and ohydrate (g) 41.5 parmesan shavings on top. in C (mg) 27 (g) 3.05 5
10 Minutes 30 Minutes CREAMY THAI CHICKEN CURRY WITH POTATO AND COCONUT MILK A quick dish to prepare for when friends are coming to eat! Energy (kcal) 586.7 Protein (g) 49.5 Fat (g) 52.7 Carbohydrate (g) 27.5 Vitamin C (mg) 25.9 Fibre (g) 2.8 Heat the oil in a large wok or frying pan. Fry off the chicken chunks for a few minutes to seal them. Remove chicken and put in a bowl. Add the curry paste to the pan and fry for about 30 seconds. Add the coconut milk, fish sauce and sugar to the pan and stir well to mix. Return the chicken to the pan and cook the mixture. Then add the potatoes and salt and reduce the heat. Cover the pan and simmer for about 15 20 minutes until the chicken is cooked and the potatoes tender. Stir in the lime juice to taste. Serve in bowls with the peanuts, coriander and spring onion on top. 2 tbsp. sunflower oil 750g/1 1 /2 lbs skinless, boneless chicken breast cut into large chunks 2 3 tbsp. of red or green Thai curry paste (available in all the big supermarkets) 600ml/1 pint canned coconut milk 2 tbsp. Thai fish sauce 2 tbsp. light brown sugar 500g/1 lb new potatoes unpeeled, scrubbed and cut in quarters 1 /4 tsp. salt 1 2 tbsp. lime juice 50g/2 oz unsalted roasted peanuts 3 spring onions finely shredded Fresh coriander POTATOES AND MUSHROOMS WITH PESTO The vegetarians in the house will love this one! 500g/1 lb new potatoes 200g button mushrooms or 15 closed cup mushrooms, wiped and sliced 50g/2 oz butter 90g/ 1 /2 jar of fresh pesto* 10 15 Minutes 20 Minutes 6
WARM POTATO, ONION AND RED PEPPER SALAD Great as a salad served with barbecue food 500g/1 lb very small new potatoes 4 tbsp. olive oil 1 red pepper, deseeded and sliced into strips 1 small onion, very finely chopped Salt and a little freshly ground black pepper 1 tbsp. chopped fresh chives or fresh parsley or both 5 Minutes 15 Minutes (If you can t get fresh herbs you can now buy frozen parsley and chives in the supermarket) Scrub the new potatoes and cook in boiling water for about 10 minutes. Meanwhile heat 2 tablespoonfuls of the oil and fry the strips of pepper in it. When the potatoes are cooked, drain them and put them together with the onion in a bowl. Add another tablespoonful of oil to the peppers in the pan and pour them over the potatoes. Toss, season with salt and pepper and garnish with the chopped herbs. Energy (kcal) 210.4 Protein (g) 2.8 Fat (g) 11.8 Carbohydrate (g) 24.5 Vitamin C (mg) 78.5 Fibre (g) 2.9 Bring a saucepan of water to the boil. Add a pinch of salt and the potatoes. Cook for 10 15 minutes until tender. While the potatoes are cooking, melt the butter in a large frying pan and cook the mushrooms until brown for 2 3 minutes or until brown. Leave aside. Energy (kcal) 249.1 Protein (g) 3.6 Fat (g) 16.8 Carbohydrate (g) 21.3 Vitamin C (mg) 20.5 Fibre (g) 2.7 When the potatoes are tender, drain them well, peel and slice them. If the potatoes are very small there is no need to peel them before slicing. Heat up the mushrooms again and add the potato slices. Cook for 1 2 minutes until hot, then add enough pesto to coat. Serve immediately with some parmesan on top. Store the remaining pesto in a jar for up to one week in the fridge. It is delicious mixed into mashed potato. *You can buy fresh pesto from a good deli or in jars in the supermarket. 7
SALAD OF NEW POTATOES AND SMOKED SALMON WITH A DILL AND MUSTARD DRESSING A great idea for an all in one lunch 750g/1 1 /2 lbs small new potatoes, cooked and chilled (you could also use leftover potatoes for this) 225g/6oz smoked salmon, cut into thin strips Dressing 2 tsp. muscovado sugar (if you can t get muscovado, use a good quality dark brown sugar) 1 tsp. fresh lemon juice 2 tsp. Dijon mustard 1 tsp. olive oil 1 heaped tbsp. mayonnaise 2 heaped tbsp. finely chopped fresh dill (or 4 tsp. of dried dill) Sea salt and freshly ground black pepper. Whisk the muscovado sugar and lemon juice together until the sugar has dissolved. Add the mustard, oil and mayonnaise, whisking all the time. 10 Minutes 15 Minutes Finally, add the fresh dill, season with a pinch of sea salt and freshly ground pepper. Whisk again. This sauce is meant to be fairly runny. If you find it too runny, add a little more mayonnaise. (If you have a blender, put all the ingredients in and whizz for one minute!) 8 Energy (kcal) 261.9 Protein (g) 18.05 Fat (g) 8.5 Carbohydrate (g) 33.1 Vitamin C (mg) 31.45 Fibre (g) 2.5 This sauce can be kept for a week in the fridge and actually tastes even better a day old, as it allows the dill to penetrate the sauce even more. Toss the potatoes, salmon strips and dressing together and serve with a green salad.
LAMB CUTLETS WITH A POTATO AND FRESH HERB CRUST Make an impression! 12 lamb cutlets, well trimmed and all the fat removed your butcher will do this for you! 750g/1 1 /2 lbs new potatoes, peeled 1 clove garlic, crushed 2 tbsp. chopped fresh chives 2 tbsp. chopped fresh parsley Grate the potatoes finely and remove the excess water by putting the grated potato in a clean cloth or strong paper towel and squeezing. Do not rinse the grated potato as we need all the starch that has come from the potato. 1 tbsp. chopped fresh thyme leaves no stalks 2 large egg yolks, beaten 3 tbsp. olive oil Salt and freshly ground black pepper 15 20 Minutes 10 15 Minutes Put the potato in a bowl and add the garlic, herbs and egg yolks. Season with salt and pepper and mix well. Divide the mix in 12. Wrap each lamb cutlet completely with the mixture. Heat the oil over a moderate heat in two heavy based frying pans. Add the lamb cutlets and cook for 3 4 minutes either side until the potato is tender and crispy and the lamb still a little pink. Serve 3 lamb cutlets per person with some fresh vegetables and a salad of grated carrot and orange tossed in a little French dressing. Energy (kcal) 608.6 Protein (g) 46.9 Fat (g) 34.05 Carbohydrate (g) 30.2 Vitamin C (mg) 34.7 Fibre (g) 2.56 9
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