Category Archives: Potatoes

Spicy Chicken Stew

2 baking potatoes (about 1 1/2 pounds), peeled and cut into chunks (3 1/3 cups)
1 (10-ounce) package frozen whole-kernel corn
2 celery stalks, chopped
2 carrots, peeled and cut into chunks (1 cup)
1 onion, cut into 1/2-inch-thick slices
2 garlic cloves, minced
1 can of low sodium tomatoes
1 diced jalapeno
1 1/2 teaspoons ground cumin
1 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
1 pound skinless, boneless chicken breast
4 skinless, boneless chicken thighs (about 10.5 ounces)
2 1/2 cups fat-free, lower-sodium chicken broth
4 (6-inch) fresh corn tortillas, cut into strips
Chopped fresh parsley (optional)


  1. Place first 6 ingredients in an electric slow cooker. Stir in tomatoes and next 4 ingredients (through pepper). Place chicken on top of vegetables, and add broth. Cover and cook on HIGH for 4 hours.
  2. Remove chicken from slow cooker; shred with 2 forks. Return chicken to slow cooker. Stir tortilla strips into stew. Garnish with parsley, if desired.  Flavor with 1 tsp of Cholula hot sauce per serving.


Nutritional Info:
Calories 371
Fat 6 g
Protein 32 g
Carbohydrate 47 g
Sugar 7g
Sodium 476 mg

Spicy chicken

Twice Baked Potatoes


4 small baking potatoes (about 6 ounces each)
Cooking spray
1/8 teaspoon kosher salt
1/4 cup fat-free milk
1/4 cup plain fat-free Greek yogurt
2 ounces shredded reduced-fat sharp cheddar cheese (about 1/2 cup), divided
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 tablespoon chopped fresh chives
2 bacon slices, cooked and crumbled


  1. Scrub potatoes; rinse and pat dry with paper towels. Coat potatoes with cooking spray; pierce potatoes with a fork. Rub 1/8 teaspoon kosher salt evenly over potatoes; place in an oval 6-quart electric slow cooker. Cover and cook on LOW for 8 hours or until potatoes are tender. Cool slightly.
  2. Cut each potato in half lengthwise; scoop out pulp into a medium microwave-safe bowl, leaving a 1/8-inch-thick shell. Mash pulp with a potato masher. Stir in milk, yogurt, 1/4 cup cheese, 1/4 teaspoon kosher salt, and pepper. Microwave at HIGH 1 minute or until thoroughly heated.
  3. Spoon potato mixture evenly into shells; sprinkle evenly with remaining 1/4 cup cheese. Arrange potato halves in bottom of slow cooker. Cover and cook on HIGH for 25 minutes or until thoroughly heated and cheese melts. Sprinkle each potato half with about 1/2 teaspoon chives and about 1 teaspoon bacon.


Nutritional Information
Calories 194
Caloriesfromfat 0.0 %
Fat 12.7 g
Satfat 1.2 g
Monofat 0.6 g
Polyfat 0.1 g
Protein 4.9 g
Carbohydrate 15.8 g
Fiber 1.9 g
Cholesterol 7 mg
Iron 1 mg
Sodium 193 mg
Calcium 126 mgTwice baked potatoes

Chicken with Carrots and Potatoes


1 3/4 cups vertically sliced onion
Cooking spray
2 cups baby carrots
6 small round red potatoes (about 1 pound), cut into 1/4-inch slices
1/2 cup fat-free, lower-sodium chicken broth
1 tablespoon chopped fresh thyme
1 teaspoon minced garlic
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 teaspoon paprika
6 (6-ounce) bone-in chicken thighs, skinned
1 teaspoon olive oil
Chopped fresh thyme (optional)


  1. Place onion in a 6-quart electric slow cooker coated with cooking spray; top with carrots and potatoes.
  2. Combine broth, next 3 ingredients, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Pour over vegetables.
  3. Combine paprika, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper; rub over chicken. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken. Cook 3 minutes on each side or until browned. Arrange chicken on top of vegetables.
  4. Cover and cook on LOW for 3 1/2 hours or until chicken is done and vegetables are tender. Garnish with additional thyme, if desired.


Nutritional Info
Calories 229
Caloriesfromfat 0.0 %
Fat 4.9 g
Satfat 1.1 g
Monofat 1.7 g
Polyfat 1.1 g
Protein 21.7 g
Carbohydrate 20.7 g
Fiber 3.2 g
Cholesterol 80 mg
Iron 2.6 mg
Sodium 454 mg
Calcium 51 mg

Chicken with Carrots and Potatoes

Basic Vegetable Soup

  1. Dice hard vegetables (potatoes, sweet potatoes, carrots, onions, winter squash and/or rutabagas), and place them in the bottom of the slow cooker insert.
  2. Cut any meat you’re adding into bite-sized bits and add it on top of the vegetables. Stick with fresh meats; processed meats like ham, corned beef and sausage can contain upwards of 1,000 milligrams of sodium per serving.
  3. Season with fresh or dried herbs.
  4. Add tender vegetables like corn, peas and okra.
  5. Cover with sodium-free bouillon dissolved in water. For creamy soups or chowders, stir in a half cup of heavy whipping cream (liquid, not whipped), or 1 cup of half-and-half or evaporated milk.
  6. Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).

Vegetables-SoupNutritional Information:
Calories 84
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 491mg
Total Carbohydrate 15g
Dietary Fiber 3g
Sugars 5g
Protein 3g
Vitamin A 44%
Vitamin C 2%
Calcium 3%
Iron 5%

Basic Pot Roast Recipe


  • 4 Medium potatoes
  • 4 Carrots
  • Two onions
  • 2-4 pound chuck roast
  • Seasonings: pepper, garlic powder (not garlic salt)
  • Sodium-free beef bouillon (low sodium beef broth)
  1. Thoroughly wash and cube four medium potatoes and place in bottom of your slow cooker. Leaving the skins on conserves vitamins.
  2. Wash and slice four carrots into even lengths and place them on top of the potatoes.
  3. Peel and slice two onions; place half of the slices on the carrots and potatoes.
  4. Trim any visible fat from a 3- to 4-pound chuck roast; season with pepper and garlic powder (not garlic salt), and place it in the slow cooker on top of your vegetables.
  5. Place the other half of the onions over the roast.
  6. Dissolve the sodium-free beef bouillon in 1 cup of boiling water, and pour it over roast.
  7. Cook the roast on low for 10 hours.

Nutritional Information
Calories 505
Fat 17 g total
Cholesterol 153mg
Protein 54 g
Carbohydrate 32 g
Sodium 466 mg

Superhero Shepherd’s Pie


2 large baking potatoes, peeled and diced
1⁄2 cup non-fat or 1% milk
1⁄2 cup shredded cheddar cheese
1 pound lean ground beef
2 tablespoons flour
4 cups frozen mixed vegetables
3⁄4 cup low-salt beef broth

1. Put diced potatoes in saucepan; add enough water to barely cover. Bring to boil. Reduce heat and simmer, covered, until soft (about 15 minutes.).
2. Drain potatoes and mash. Add milk and cheese; set mixture aside.
3. Preheat oven to 375 degrees.
4. Brown meat in a large skillet. Stir in flour, and cook for 1 minute, stirring constantly.
5. Add vegetables and broth. Cook 5 minutes until bubbly.
6. Spoon vegetable mixture into 8 inch square baking dish. Spread potato mixture over vegetable/meat mixture.
7. Bake 25 minutes, until hot and bubbly.  Refrigerate leftovers within 2 hours.

Nutritional Information
Amount per serving (1 cup)
Calories: 200
Fat: 3g
Cholesterol: 35 mg
Sodium: 150mg
Carbohydrate: 21g
Fiber: 3g
Sugars: 3g
Protein: 13g

Quick Black Bean Mexican Soup


Picture from

1 tablespoon vegetable oil
1 small onion chopped (about 1 cup)
4 cloves garlic minced
1 can (14-15 ounces) diced tomatoes
4 cups cooked or canned black beans (with liquid)
2 potatoes, peeled and diced
4 cups water
1/2 cup fresh cilantro, chopped
1 tablespoon cumin
1/3 cup lime juice or juice from 1 lime
hot sauce to taste

1. Heat oil in a large pot over medium-high heat. Sauté the onion for 2 minutes. Add the garlic and tomatoes and cook for 2 minutes. Stir often.
2. Add the beans, potatoes and water. Bring to a boil; then reduce to low-medium heat. Cook slowly, covered for 20 minutes.
3. Add the cilantro, cumin, lime juice and hot pepper sauce. Stir well, and cook for 10 minutes.
4. Serve hot. Refrigerate leftovers within 2-3 hours.
Yield: 12 servings

Nutrition Information
Per serving: 1 cup
Calories 120
Fat 1.5g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 21g
Fiber 4g
Sugar 2g
Protein 5g

Ham and Vegetable Chowder


Picture from

1 tablespoon vegetable oil
1 small onion, chopped
1/2 head cabbage, chopped (3-4 cups)
1 large potato, peeled and diced
2 cans (14 1/2 ounces) low-sodium, fat-free chicken broth
2 cans (15 ounces) cream-style corn
1 cup chopped lean (8% fat) ham
1/2 teaspoon black pepper
1/2 cup cheddar cheese, grated

1. Heat oil in large pot. Sauté onion, cabbage, and potato over medium heat, stirring often, until soft, about 10 minutes.
2. Add chicken broth, corn, ham, and pepper.
3. Cover and simmer until potato is tender, about 10 minutes
4. Serve hot, sprinkled with cheese.
5. Refrigerate leftovers within 2-3 hours.
Number of servings: 10

Nutrition Information
Per serving: 1 cup
Calories 160
Fat 5g
Cholesterol 15mg
Sodium 430mg
Total Carbohydrate 23g
Fiber 3g
Sugar 5g
Protein 8g

One Pot Veggie-Beef Dinner

veggie beefIngredients
1 pound ground round beef
3/4 cup soft whole wheat breadcrumbs
1/4 cup finely chopped onion
1/4 cup no-salt-added tomato sauce
1/4 cup frozen egg substitute, thawed
1/2 teaspoon pepper
Vegetable cooking spray
2 large baking potatoes, thinly sliced
1 medium onion, thinly sliced and separated into rings
3 large carrots, scraped and thinly sliced
2 tablespoons canned low-sodium chicken broth
l teaspoon chopped fresh basil
l teaspoon chopped fresh thyme
l teaspoon chopped fresh chives
2 teaspoons garlic-flavored vegetable oil
1/2 teaspoon chopped fresh rosemary
1/4 teaspoon salt
1/4 teaspoon pepper

1. Combine first 6 ingredients in a medium bowl, stirring well. Shape mixture into 4 (4-inch) patties.
2. Cut 4 (18- x 12-inch) pieces of heavy-duty aluminum foil; coat with cooking spray. Place a meat patty on one end of each piece of foil; place potato and onion evenly over patties. Top evenly with carrot.
3. Combine broth and remaining 7 ingredients, stirring well. Spoon broth mixture evenly over vegetables. For each packet, fold free end of foil over meat and vegetables; bring edges of foil together. Fold over to seal; pleat and crimp to make an airtight seal.
4. Place grill rack over medium coals (300° to 350°). Place packets on rack; grill 15 to 20 minutes or until packets are puffed. Remove packets from grill. Cut an opening in the top of each packet, and fold foil back. Remove patties and vegetables from foil, and transfer to serving plates. Top evenly with remaining juices.
Yield: 4 servings

Nutritional Information
Per Serving:
Calories 321
Fat 8.7g (Sat 2.5g Mono 3.2g Poly 1.6g)
Chol 66mg
Protein 30.8g
Carbohydrate 29.7g
Sodium 315mg

Sweet Potato Pancakes

2 medium potatoes
2 medium sweet potatoes
1/2 large onion, peeled
2 large eggs
1/4 cup flour
1 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons oil

1. Grate potatoes and onion using the largest holes ofa four-sided grater.
2. Combine in a small bowl; add eggs, flour, salt, and pepper and mix well.
3. Heat oil in a large nonstick skillet over medium-high heat. Drop batter by heaping
tablespoonfuls into the pan.
4. Cook until golden brown around the edges, about 3 minutes. Turn pancakes over, press
lightly with spatula, and cook about 3 minutes more.
5. Continue cooking pancakes until batter is used up.
6. Top with sour cream or applesauce. Number of servings: 12

Nutrition Information
Amount per serving: 1 pancake
Calories 110
Fat 3g
Cholesterol 25mg
Sodium 230 mg
Total Carbohydrate 19g
Fiber 3g
Sugar 3g
Protein 3g