Maine Potatoes Are Good For You
Maine Potatoes...
How to prepare and cook potatoes
• Contain many nutrients without too many calories.
• Give us a wide variety of important nutrients: complex carbohydrates,
Vitamin C & B6, minerals, & trace elements.
• Contain low sodium and high potassium.
• Can add to the total fiber intake.
• Contain small amounts of protein. They are a good inexpensive
source of protein compared to other vegetables.
• Are a good source of iron even though few foods contain large
amounts of iron. The iron in all foods is not easily used by the body,
but the iron in potatoes is highly usable by the body.
• Are fat-free.
Wash and scrub with a brush. Usually potatoes do not need to be peeled
before cooking; (Peeled potatoes turn dark when left in the air. To keep
them white, toss them with ascorbic acid or a little lemon juice.) If the
potato has sprouts, break off sprouts and cut off the peeling.
The potato is really 80% water. It is our choice of toppings that often
add to the calories and fat. Just one tablespoon of butter will double the
number of calories in a baked potato. There are many delicious low or no
calorie ways to top a potato, here are just a few: Toasted sesame seeds;
whipped margarine and poppy seeds; a spoonful of stewed tomatoes
and a bit of grated low fat cheese; melted margarine thinned with lemon
juice; a mix of dried herbs: parsley, chives, basil dill; chives in nonfat
yogurt; salsa of any kind.
Baked
When buying
Pick Maine potatoes that:
• Are clean
• Are firm
• Are smooth
• Are same size
Do not pick potatoes that:
• Are wrinkled
• Have wilted skins
• Have soft or dark areas
• Are green
Look for Maine potatoes:
They are:
• Uniform in size
• Sprout free
• Under stricter standards than US No. 1 grade
• Strictly enforced by the Maine Department of Agriculture
• Federally & State inspected
Storage
Store potatoes in a place that is:
• Cool (45-50o F)
• Humid (not wet)
• Open so air can get in
• Dark
• Do not refrigerate potatoes. This makes them taste sweet.
When stored right, potatoes will keep well for 3-4 weeks.
A pound of potatoes is...
• About 3 medium potatoes • 3 cups peeled and sliced •2 1/4 cups peeled and diced
• 2 cups mashed
• 2 cups french fries
Healthy Potato
To save nutrients:
• Cook with skins on or peel just before cooking.
• Cook whole
• Do not soak in water before cooking
Unless otherwise specified, the following cooking techniques are for one
scrubbed, 6 to 8 ounce potato.
Not all “bakers” have to be russets. Some round whites make great
baked potatoes.
Microwave Oven: Poke potato with fork. Place in microwave oven on
rack or paper towel. Microwave on HIGH power 4-6 minutes, turning once
halfway through cooking time. Remove from oven, wrap in clean dish
towel and let stand for 2 minutes baking time will vary depending on size,
shape and kind of potato, and microwave oven. To microwave more than
one potato, increase cooking time by 2-3 minutes for each extra potato,
turning once halfway through cooking time.
Conventional Oven: Poke potato in 2 or 3 places with a fork to let steam
out. Place potato on oven rack or cookie sheet and bake 45-60 minutes
at 400°F. (Extra potatoes will not change the baking time.) Potato is ready
to eat when it feels soft when squeezed with mitted hand.
Boiled
Stove Top: In a heavy saucepan with tight-fitting lid, cook potatoes in
about 1 inch of boiling water until fork-tender. Cook whole, 30-40 min.;
cut up 20-25 min. (If lid does not fit tightly, water may boil away. Check
pan and add more water if needed).
To micro-boil: 1-1 1/2 lbs. cut up potatoes, place potatoes in microwave
dish. Add 1/4 cup water and cover. Vent to keep from boiling over.
Microwave on HIGH power 8-12 minutes, or until tender, stirring once.
Let stand 2 minutes.
Microwave Oven: Scrub, peel and cube potato. Place in microwave
dish. Add 1 T water and cover. Microwave on HIGH power 5-7 minutes.
Let stand 2 minutes.
Hash Browns
Peel potatoes if desired; grate coarsely. Add potatoes to a well oiled
skillet. Cook over medium-high heat until bottom is brown. Turn carefully.
Brown other side, season with pepper.
Mashed
Stove top: Prepare boiled potatoes; drain. Using a potato masher,
electric mixer or ricer, mash potatoes. Mix in milk, salt and pepper,
and butter, to taste. Beat until potatoes are light and fluffy. If thinner
consistency is desired, gradually add more milk.
Microwave Oven: Prepare micro-boiled potatoes; drain and mash. Mix
in milk, salt and pepper, and butter to taste. Beat until potatoes are light
and fluffy.
Maine Potato Salad with
Egg and Pickles
Oven Baked Potato Chips
Courtesy of Hannaford Supermarkets
Recipe excerpted from Dishing Up Maine © by
Brooke Dojny, used with permission from Storey
Publishing
Serves 4
Serves 6-8
2 large eggs
3/4 C finely chopped celery
2 lbs. waxy Maine potatoes (such
(about 1 large rib)
as red-skinned or Yukon gold) cut 1/2 C finely chopped red or
into 2 inch chunks
sweet white onion (about 1
3 T sweet-pickle juice
medium onion)
Salt & freshly ground black pepper 2 T chopped gherkins or sweet
pickles
2/3 C mayo, plus more if necessary
2 T minced fresh parsley or dill,
2 T Dijon mustard
2 T milk or cream
or a combination
1. Place the eggs in a small saucepan and cover with cold water.
Bring to a boil, cover, remove from the heat, and let stand for 10
minutes. Drain and, when cool, peel and coarsely chop.
2. Cook the potatoes in a covered pot of boiling salted water over
medium heat until just fork-tender, about 15 minutes. Drain well.
When cool enough to handle, peel and cut into 1/2 inch cubes. (You
should have about 8 cups.) Toss in a large bowl with the pickle juice
and salt and pepper to taste. Set aside to cool for about 15 minutes.
3. Whisk together the mayonnaise, mustard, and milk in a small bowl.
Stir in the celery, onion, pickles, and hard cooked eggs. Pour the
dressing over the potatoes, stir gently to combine, and refrigerate,
covered, for at least 1 hour, or for up to 24 hours.
4. Before serving, stir again to redistribute the dressing, adding
more mayonnaise if it seems dry. Adjust the seasonings to taste.
Sprinkle with the fresh herbs, and serve.
Nutrient Analysis Per Serving:
Old Fashioned Potato
Doughnuts
Serves 36
1 t vanilla
2 T melted butter
1 C mashed Maine potatoes, warm
1 t baking soda
1 t nutmeg
1/4 t ginger
2 t baking powder
4 C flour
Combine buttermilk, vinegar, eggs, sugar, vanilla, melted butter and
warm mashed potatoes. In another bowl combine baking soda, nutmeg,
ginger, baking powder and flour. Combine dry ingredients with egg and
buttermilk mixture and mix to form a dough. Knead on a floured board.
Roll out to 1/2 - 1 inch thickness and cut with a doughnut cutter. Melt
shortening in a deep pan to 325o F. Fry a few doughnuts at a time in the
hot shortening until golden, turning once. Drain upright on paper toweling.
Nutrient Analysis Per Serving:
1. Preheat oven to 400o F. Line 2 rimmed baking sheets with foil. Place
1 1/2 tablespoons oil and 1 1/2 tablespoons butter on each baking
sheet and place them in the hot oven to melt the butter.
2. Thinly slice the potatoes crosswise creating rounds. Dip both
sides of each potato in butter mixture and place on baking sheets
in single layer. Lightly sprinkle with Cowboy Rub. Bake 30-40
minutes, or until potatoes are crisp and golden brown.
3. Rotate pans halfway through baking.
For the dip; combine mayonnaise, sour cream, ketchup and
barbecue sauce in small bowl. Serve with warm potato chips.
Nutrient Analysis Per Serving:
Calories: 701 • Carbohydrates: 74 g • Fat: 50 g • Fiber: 12 g • Cholesterol: 23 mg
Protein: 12 g • Sodium: 365 mg • Potassium: n/a • Vitamin C: 128%
Ultimate Twice Baked
Potatoes
Recipe provided by www.Allrecipes.com
Calories: 243 • Carbohydrates: 20.5 g • Fat: 16.1 g • Fiber: 2.2 g • Cholesterol: 53.9 mg
Protein: 4.2 g • Sodium: 254.8 mg • Potassium: n/a • Vitamin C: 20%
1 C buttermilk
2 T vinegar
3 eggs
1 3/4 C sugar
3 T vegetable oil
3 T butter
4 Maine baking potatoes, scrubbed
2 t McCormick Grill Mates Cowboy dry rub
1/2 C Hellmann’s light mayonnaise
2 t Hannaford Brand light sour cream
2 t Heinz tomato ketchup
2 t Stubb’s Original barbecue sauce
Calories: 257 • Carbohydrates: 22.0 g • Fat: 17.5 g • Fiber: 0.5 g • Cholesterol: 19.6
mg Protein: 2.3 g • Sodium: 90.6 mg • Potassium: n/a • Vitamin C: 3%
Serves 8
4 large Maine baking potatoes
1/2 t salt
8 slices bacon
1/2 t pepper
1 C sour cream
1 C shredded Cheddar cheese, divided
1/2 C milk 8 green onions, sliced, divided
4 t butter
Preheat oven to 350o F (175o C). Bake potatoes in preheated oven
for 1 hour. Meanwhile, place bacon in a large, deep skillet. Cook
over medium high heat until evenly brown. Drain, crumble and set
aside. When potatoes are done allow them to cool for 10 minutes.
Slice potatoes in half lengthwise and scoop the flesh into a large
bowl; save skins. To the potato flesh add sour cream, milk, butter,
salt, pepper, 1/2 cup cheese and 1/2 the green onions. Mix with a
hand mixer until well blended and creamy. Spoon the mixture into
the potato skins. Top each with remaining cheese, green onions and
bacon. Bake for another 15 minutes.
Nutrient Analysis Per Serving:
Calories: 422 • Carbohydrates: 29.3 g • Fat: 29.5 g • Fiber: 2.2 g • Cholesterol: 63 mg
Protein: 10.9 g • Sodium: 537 mg • Potassium: 18% • Vitamin C: 31%
Aroostook Potato Cheese
& Broccoli Soup
Recipe excerpted from Dishing Up Maine
© by Brooke Dojny, used with permission from
Storey Publishing.
Serves 4 to 6
2 C half-and-half or light cream
1 T butter (unsalted)
1 medium onion, chopped 1 C grated Cheddar cheese (4 ounces)
1/8 t ground nutmeg
1 t dry mustard
Salt and freshly ground black pepper
3 C chicken broth
4 C peeled diced all-purpose potatoes (about 1 1/4 pounds)
5 C broccoli florets, coarsely chopped (about 1 pound)
Raisin Bread
Recipe excerpted from Dishing Up Maine
© by Brooke Dojny, used with permission from
Storey Publishing.
Yield: 2 Loaves
1 C warm water (100° to 110° F)*
2 env. Fleischmann’s® Active Dry Yeast
2 large eggs
1/2 C sugar
1/3 C cooked mashed potatoes,
3/4 t salt
at room temperature**
1/2 C butter or margarine, softened
2 C raisins
5 to 5-1/2 C all-purpose flour Calories: 341 • Carbohydrates: 30.1 g • Fat: 18.4 g • Fiber: 3.9 g • Cholesterol: 54.7 mg
Protein: 12.5 g • Sodium: 546.3 mg • Potassium: n/a • Vitamin C: 58%
1. Place 1/2 cup warm water in large warm bowl. Sprinkle in yeast;
stir until dissolved. Add remaining water, sugar, salt, butter, and 2
cups flour; blend well. Stir in eggs, mashed potatoes, raisins, and
enough remaining flour to make soft dough.
2. Knead on lightly floured surface until smooth and elastic, about 6
to 8 minutes. Place in greased bowl, turning to grease top. Cover;
let rise in warm, draft-free place until doubled in size, about 1 hour.
3. Punch dough down. Remove dough to lightly floured surface; divide
in half. Roll each half to 12 x 7 inch rectangle. Beginning at short end
of each, roll up tightly as for jelly roll. Pinch seams and ends to seal.
Place, seam sides down, in 2 greased 8 -1/2” x 4-1/2” loaf pans. Cover;
let rise in warm, draft-free place until doubled in size, about 1 hour.
4. Bake at 350°F for 35 minutes or until done. Remove from pans; let cool on wire racks.
5. *Use tap water or water reserved from boiling potatoes.
6. **To use instant potatoes: Stir together 1/3 cup boiling water and
1/4 cup instant potato flakes or buds. Let cool to room temperature.
Baked Potato Nachos
Nutrient Analysis Per Serving:
Serves 4
Naples Need’ums
1 1/2 lbs. Maine russet potatoes
1 1/2 T vegetable oil
1/4 C sliced black olives
1/2 t garlic salt
1/4 C sliced green onions
1 t Mexican seasoning blend
1 C Mexican blend shredded cheese 3 T canned diced green chiles
1/4 C rinsed & drained canned black beans
Salsa, guacamole & sour cream (optional)
1/4 C diced tomatoes
Karen Caltruch
1. Melt the butter in a large, heavy saucepan or soup pot. Add
the onions and cook over medium heat until softened, about 5
minutes. Stir in the mustard and cook, stirring, for 1 minute.
2. Add the broth and potatoes, bring to a boil, reduce the heat to mediumlow, and cook, covered, until the potatoes are tender, about 15 minutes.
3. Using a slotted spoon, removed about a cup of the potatoes to a plate,
mash well with a fork, and return to the pot. (This will thicken the soup.)
4. Add the broccoli and half-and-half and simmer gently (do not boil
vigorously) until the broccoli is tender, about 5 minutes. Remove
from the heat.
5. Add the cheese and nutmeg and stir until the cheese melts.
Season with the salt and pepper to taste, and serve.
Nutrient Analysis Per Serving:
Courtesy of the United Slales Potato Board
www.potatogoodness.com
Calories: 197 • Carbohydrates: 35.8 g • Fat: 4.6 g • Fiber: 1.5 g • Cholesterol: 25.7 mg
Protein: 4.1 g • Sodium: 116.4 mg • Potassium: n/a • Vitamin C: 2%
Serves 12
3/4 C Maine potatoes, mashed
1 lb. coconut, shredded
1 t vanilla extract
2 sticks margarine, melted
4 lbs. confectioners sugar
1 pkg. chocolate bits (12 oz)
3 sqrs. semi-sweet baker’s chocolate
1/2 sqr. paraffin wax (for cooking)
Preheat oven to 425 F. Scrub potatoes and cut into 1/2” thick wedges.
Place potatoes into a medium size bowl with the oil, garlic salt and
Mexican seasoning. Stir well to coat potatoes with oil and seasonings.
Transfer to a large baking sheet and spread into a single layer. Bake for
25 to 30 minutes, stirring several times, until crisp and golden brown.
Top with cheese, beans, tomatoes, olives, onions and chiles. Bake for 5
minutes more to melt cheese. Serve with salsa, guacamole & sour cream.
In a large bowl, mix first five ingredients together until well blended.
Pour mixture into a large, lightly greased pan and refrigerate for at
least 2 hours (better to refrigerate overnight). Cut mixture into 2 inch
squares when sufficiently cooled. In a medium saucepan, melt
chocolate bits, squares and wax together, stirring constantly, Dip
potato-coconut squares into a chocolate, completely coating, and set
them aside on waxed paper. When all squares are done, refrigerate
them again until chocolate has hardened. Store in a cool area.
Nutrient Analysis Per Serving:
Nutrient Analysis Per Serving:
o
Calories: 280 • Carbohydrates: 36 g • Fat: 12 g • Fiber: 2 g • Cholesterol: 20 mg
Protein: 13 g • Sodium: 560 mg • Potassium: 796 mg • Vitamin C: 10%
Calories: 931 • Carbohydrates: 163.2 g • Fat: 33.4 g • Fiber: 4.2 g • Cholesterol: 0.6 mg
Protein: 2 g • Sodium: 217.1 mg • Potassium: n/a • Vitamin C: 6%
Look for Maine Potatoes
in your grocery store.
Ask the produce manager.
For more information or recipes contact:
Maine Potato Board
744 Main Street, Suite 1
Presque Isle, ME 04769
(207) 769-5061 • FAX (207) 764-4148
Email: [email protected]