It was a great experience learning about the benefits of U.S. Potatoes and some good recipe from Georgen Thye on 22nd June, 2021.
The FB Live talk by Georgen Thye was in a Mandarin version and would love to share with our readers here.
Why Georgen Thye 郑仲杰 prefer U.S. Potatoes?
As per Georgen, he personally cooked with a lot of U.S. potatoes recently and found so much benefits from them.
George always prefer to use U.S. potatoes because:-
- The potatoes are grown in favorable soil, in ideal growing conditions and with plentiful water.
- Because the United States potato industry is largely a family affair, U.S. potato growers draw from generations of in-the-field experience to cultivate a premium product.
U.S. Potato & Egg Pancake
Make 3 servings 20 minutes
Ingredients
- 450g U.S. Russet Potatoes, peeled and cubed
- 150g frozen mixed vegetables, blanched
- 30g chopped onion
- 2 pcs hard-boiled egg, diced
- 15g flour
- ½ tsp ground black pepper
- 1 tsp Vegetable Oil
Methods
- Steam potato for 10 minutes until soft.
- Mash it in a large mixing bowl with a fork.
- Add in mixed veggies, chopped onion, diced hard-boiled egg and flour.
- Mix all the ingredients in the mixing bowl with a spatula until well combined.
- Scoop 1 Tbsp of potato mixture onto the hand, shape it into a ball and then gently press in between palms to form a pancake shape. Repeat steps until all potato mixture is finished.
- Spray some oil in a non-stick pan. Place the potato pancake onto the pan, fry each side for 45 seconds over medium heat until becoming golden brown.
- Sprinkle some black pepper on top of the pancake before serving to enhance the flavour before serving.
Note: Go light on the dipping sauce (e.g ketchup, mayonnaise) to help cut back your fats and sodium intake.
Nutrition Facts (1 Serving)
Total calories from fat 18.1%
| Energy (Kcal) | 254 |
| Carbs (g) | 39.8 |
| Protein (g) | 9.2 |
| Fat (g) | 5.1 |
| Fibre (g) | 5.6 |
Thai Style Loaded U.S. Lattice Fries
Make 3 servings 20 minutes
Ingredients
- 240g U.S. lattice cut fries
- 150g Chicken breast, boiled and shredded
- ¼ cup Spring onion, chopped
- ½ cup Onion, chopped
- ½ cup Carrot, diced
- ½ cup Mango, diced
- ½ cup Cherry tomatoes, diced
- ½ cup Cucumber 40g, diced
- 1 birds eye chilli, chopped
- 2 tsp Fish sauce
- Juice of 2 limes
Methods:
- Air fry U.S. lattice cut fries for 15 minutes at 180 degree celsius.
- In a big mixing bowl, mix together spring onion, carrot, mango, cucumber, birds eye chili , fish sauce and lime juice.
- To plate up the dish, arrange the air fried U.S. lattice cut fries on a serving plate. Sprinkle the shredded chicken breast over the fries, and garnish the top with the thai salad mixture. Serve Immediately and enjoy!
Nutrition Facts (1 Serving)
Total calories from fat 23.9%
| Energy (Kcal) | 377 |
| Carbs (g) | 54.2 |
| Protein (g) | 15.0 |
| Fat (g) | 10.0 |
| Fibre (g) | 5.0 |
Let’s Read about the U.S Potatoes nutritional goodness
(Info taken from U.S. Potatoes)
- Potatoes have zero fat, no sodium and no cholesterol – making it a healthier choice for the family. One medium U.S. Potato gives you 110 calories of easy-to-digest calories, making more energy-dense than any other popular vegetables.
- Potatoes provide the carbohydrates, potassium, and energy your family need to have the nutrients for a healthy daily routine. They are also full of vitamin B6 and C, potassium.
- A medium sized potato contains 26 grams of carbohydrates. Carbohydrates are a key a key source of energy for muscles.
- One medium size potato gives you about 30% of your daily value, 27 miligrams of Vitamin C. Vitamin C aids in collagen production; assists with iron absorption; and helps heal wounds and keep your gums healthy. Vitamin C may help support the body’s immune system. This is also good news that functional foods such as potatoes can help boost our immunity system naturally, especially great during covid times.
- U.S. Potatoes are rich in Vitamin B6 with one medium potato providing 10% of the recommended daily value. Vitamin B6 is a water-soluble vitamin that plays important roles in carbohydrate and protein metabolism. It helps the body make nonessential amino acids needed to make various body proteins; it is a cofactor for several co-enzymes involved in energy metabolism; and is required for the synthesis of hemoglobin – an essential component of red blood cells.
- Potatoes have 3 grams of plant-based protein per serving. Protein is the building block for growth and a key component of muscles, ligaments and connective tissues.
- One medium size skin on potato contains 620 milligrams of potassium or 15% DV of potassium which is more potassium than a medium-size banana. Potassium is a mineral that is part of every body cell. It helps regulate fluids and mineral balance in and out of cells and in doing so, helps maintain normal blood pressure. Potassium is also vital for transmitting nerve impulses or signals, and in helping muscles contract.
- One medium size potato with skin contributes 2 grams of fiber, or 7% of the DV per serving. Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream. Soluble fiber may help with weight loss as it makes you feel full longer, and research has shown it also may help lower blood cholesterol.
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