NDSU Extension - Morton County


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September 28, 2020 Try Cooking Potatoes a New Way

Vanessa Hoines, Extension Agent/Family and Community Wellness


Dates to Remember:

October 1: Talking to Kids about Peer Pressure a virtual lunch chat, 12:10pm

October 1: 4-H Leader Workshop, Online

October 4-10: National 4-H Week

October 5: Powerful Tools for Caregivers Online Series begins

October 6: Parents Forever, 6:00 pm

October 13: Parents Forever, 6:00 pm

Try Cooking Potatoes a New Way

For all those potato lovers out there, you are not alone.  Potatoes are the second most consumed food in the U.S., second only to dairy products. 

Potatoes are a nutritional bargain. A 5 1/3-ounce potato (about the size of a standard computer mouse) has 100 calories, no fat, 26 grams carbohydrate, 3 grams fiber, 21% of the daily recommendation for potassium, 45% of the daily recommendation for vitamin C, and other nutrients. Nutrition labels are based on a 2,000-calorie daily diet, so a potato would provide 1/20 of the daily calorie needs for an average adult.

The complex carbohydrates in potatoes provide energy to fuel our muscles and brain. However, potato toppings can add excess calories and fat. For example, a 100-calorie potato with no fat becomes a “stuffed potato” with 463 calories and 35 grams of fat when you add 2 tablespoons of butter, ¼ cup of cheddar cheese and 2 tablespoons of bacon bits. Consider using “reduced fat” or “light” products or use smaller amounts of higher-fat/calorie toppings.

Potatoes can be prepared in many ways because they are a very versatile vegetable. If you’re tired of the standard baked potato, next time try preparing them mashed, roasted, fried, au gratin or as hash browns.

Here are some ways to cook potatoes:

Roasted - Cut red potatoes in half or quarters. Mix with olive oil, salt, pepper and any additional seasoning. Roast in the oven at 400 F for 45 to 60 minutes or until crispy.

Mashed - Wash and peel potatoes if desired and boil for about 15 minutes or until soft. Place potatoes in a food processor or mash by hand, adding milk, butter, salt, pepper and any other desired seasoning.

Baked - Wash potatoes and wrap in aluminum foil. Bake in the oven for about 50 to 60 minutes at 350 F, depending on their size. For additional flavor, brush a little olive oil on the potatoes and season with salt and pepper before wrapping in aluminum foil.

Fried - Chop the potatoes and place in a skillet with oil or butter and add seasoning to taste. Fry the potatoes until they are soft. You also can use precooked potatoes that you have baked or boiled.

Au Gratin - Wash and peel potatoes. Using a knife or mandoline, slice the potatoes into thin slices. In a large saucepan, melt butter and stir in flour to thicken it. Add salt and pepper. Gradually add milk and boil for two minutes. Remove from heat and add cheese, potatoes and chopped onions. Place in a greased baking dish and bake, covered in foil for about one hour. Then uncover and bake an additional 30 minutes or until golden.

Hash browns - Scrub potatoes and grate into thin strips, either with the skin on or removed. Wash the grated potatoes, then place on several paper towels and squeeze dry, removing as much moisture as possible. Mix the potatoes in a bowl with salt, pepper, garlic powder and any other desired seasonings. Place potatoes in an oiled skillet and fry until they are crispy

For more information on safely growing, processing and selling potatoes and other specialty crops in North Dakota, visit NDSU Extension’s Field to Fork website at www.ag.ndsu.edu/fieldtofork 

Below is a recipe that is an old favorite that has been modified to make it more healthful. 


Knoephla Soup



1/4 c. butter, unsalted

6 c. baking potatoes (about 3 large), peeled and cubed

1/2 c. onion (about 1 small onion), diced

3/4 c. celery, diced

3/4 c. carrot, diced

1/2 tsp. pepper (or to taste)

3 c. whole milk

6 c. chicken broth

Knoephla (dumpling) recipe:

3/4 c. whole-wheat flour

3/4 c. white flour

7 Tbsp. whole milk, or more as needed

1 egg

2 tsp. dill weed

2 tsp. parsley

1/2 tsp. ground black pepper (or to taste)

1/2 tsp. salt


Melt butter in large skillet over medium heat. Saute potatoes, carrot, celery, onion and pepper until vegetables are tender, about 20 minutes. Stir 3 c. milk into potato mixture and heat until almost boiling, about five minutes. Remove skillet from heat. In separate pot, bring chicken broth to a boil.

To make knoephla (dumplings): Combine whole-wheat and white flour, 7 tablespoons milk, egg, dill, parsley, salt and pepper. Add more milk a tablespoon at a time until dough is stiff. Roll dough into 1/2-inch-thick ropes. Cut ropes into 1/4-inch pieces with a knife or kitchen shears. Drop pieces into boiling broth. Cover pot and reduce heat to simmer until knoephla begin to float, about 10 minutes. Stir potato mixture into broth and knoephla. Simmer until potatoes are tender.

Makes 10 (1-cup) servings. Each serving has 260 calories, 8 grams (g) fat, 9 g protein, 39 g carbohydrate, 3 g fiber and 480 milligrams sodium.


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