NDSU Extension - Benson County


| Share

Get Creative when Cooking Potatoes

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program/Family and Consumer Science


Get Creative when Cooking Potatoes

Potatoes are an inexpensive vegetable that can be used in a variety of ways to add to any meal.  Whether you are making soup, mashed potatoes, oven roasted potatoes, or baked fries; the options are truly endless.

Potatoes not only taste good, but they are also an excellent source of potassium and vitamin C, and contain an assortment of other vitamins and minerals.  A potato that is about 3 inches in diameter contains about 150 calories, along with 4 grams of protein, 34 grams carbohydrates, 3.6 grams of fiber, and 38 milligrams of sodium.

When potatoes are prepared in the right way, they can be a perfect addition to any meal.  Try to avoid adding too much fat or salt to potatoes, as they can quickly become a high calorie food.  Instead, try some of these delicious potato options:

  • Salsa and shredded cheese
  • Planned over chili
  • Shredded chicken, beef or pork with barbeque sauce
  • Plain Greek yogurt with chives
  • Planned over broccoli cheese soup

Here is a recipe for potato soup, another delicious way to cook with potatoes as the weather cools down.  Enjoy!

Potato Soup


  • 1 cup onion (chopped)
  • 1 tablespoon garlic (finely chopped)
  • 1 tablespoon vegetable oil
  • 1/4 pound chicken (thawed, cut up, and skin removed)
  • 4 cups water
  • small red potatoes (chopped, or 1 can, about 15 ounces, low-sodium sliced potatoes)
  • 1/4 cup white rice, or brown rice (uncooked)
  • 1/2 teaspoon chili powder (or paprika)
  • 1 cup peas (or 1/2 can, about 8 ounces, low-sodium green peas)
  • 1/2 teaspoon cayenne or jalaneño chilies (diced, optional)
  • 1/2 cup fresh parsey or cilantro (optional)


In a large pot, brown onion and garlic in oil over medium to high heat for 5 minutes.  Add chicken to pot and brown for about 5 minutes.  Add water, potatoes, rice, and chili powder to pot.  Bring pot to a boil, and cook for 15 minutes.  Lower heat and cook for about 15 to 20 minutes. Stir pot every 10 minutes.  Add peas and cook for about 8 minutes. If using cayenne or jalapeño chilies, add that too. Mix well.  Remove pot from heat. If using parsley or cilantro, add that now. 8. Mix well and cover for 5 minutes. Serve hot.

Makes: 6 servings. 



  • NDSU Extension Service, October 2017 Food Wise Newsletter
Creative Commons License
Feel free to use and share this content, but please do so under the conditions of our Creative Commons license and our Rules for Use. Thanks.