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Five winter warming, healthy potato recipes

The Potatoes: More Than A Bit On The Side team pick out five great healthy recipes that will revatilise your love for the humble potato this winter

Published: October 23, 2015
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A recent study revealed that Scots are more likely to forego alcohol or dessert than deny potatoes a place on our tables.

We asked the Potatoes: More Than A Bit On The Side team to create five new delicious meals for us using potatoes, which are under 500 calories and can be ready in as little as 20 minutes, from boiling the pan to eating off your plate!

1.Potato Rosti with Asparagus and poached egg

Serves four

PotatoRostiAsparagusPoachedEggAndHollandaiseSauceL copy

Picture: Potatoes: More Than A Bit On The Side

Total time (prep & cooking) 25-30 minutes

Ingredients:

For the rosti

• 500g Fluffy potatoes (such as Maris Piper or King Edward), peeled
• 2tbsp sunflower oil
• 1 egg yolk
• Salt and milled pepper

For the Hollandaise

• 60g butter
• 2 medium egg yolks
• 2tbsp white wine vinegar
• 1 tsp of hot water

To serve

• 12 asparagus spears, cut in half
• 4 large eggs
• 1tsp white wine vinegar

Method: 

To make the rosti, grate the potato into a clean tea-towel and squeeze any excess water out. Pop the potato into a bowl, season add the egg yolk and mix well. Divide into 4 and then form into a rosti shape.

Place a non-stick frying pan over a medium heat add the sunflower oil. Carefully place in the rosti and cook for 4-5 minutes before turning over. The rosti should be golden and crisp before turning.

While the rosti is cooking place a large pan filled with water about 3” deep for poaching the eggs with the vinegar. This water should be barely simmering.

For the Hollandaise, melt the butter in a jug, the microwave works very well. The butter must be hot.

Place the eggs and vinegar into a bowl and while whisking slowly pour in the melted butter a little at a time. Leave the white sediment in the jug. Add a squeeze of lemon juice and a tsp of hot water and leave until needed.

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Cook the asparagus in a small saucepan of water for 3 minutes.
Crack the eggs into the water with the vinegar and poach for 3-4 minutes for a runny yolk.

To assemble place the golden crisp rosti onto the your plate, add the asparagus, followed by the poached egg and finally drizzle over the hollandaise sauce.

If you have a chefs ring place into the frying pan and press the rosti mixture in. This will give you a lovely professional look but certainly not essential.

2.Warm Potato and Tuna salad

Serves four

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Picture: Potatoes: More Than A Bit On The Side

Total time (prep & cooking) 20 minutes

Ingredients:

• 350g Salad/Baby potatoes (such as Charlotte or Maris Peer), slice in half
• 2 tins of tuna in spring water
• 50g black pitted olives
• 1 small red onion, finely sliced
• 150g runner beans, sliced into 2cm pieces
• 50g sundried tomatoes, roughly chopped
• 100g curly Kale, roughly chopped
• 20g sunflower seeds
• Juice of 1 lemon
• 2tbsp olive oil

Method:
Cook the potatoes in a saucepan of boiling salted water with a lid and when ready drain and leave to cool. Once cooled cut the potatoes into bite size pieces.

While the potatoes are cooking, slice the onion and drain the tuna.

In a fresh saucepan of slightly salted water cook the runner beans for 4-5 minutes then add the kale and cook for 10 seconds and drain.

In a large serving bowl, add the potatoes, runner beans, kale and red onion. Drizzle in the olive oil and lemon juice and mix well.
Add the tuna, sundried tomatoes and black olives, lightly mix and serve with a scattering of sunflower seeds.

3.Pan Seared Cod with Potatoes and Chorizo

Serves four

Cod_L copy

Picture: Potatoes: More Than A Bit On The Side

Total time (prep & cooking) 25 minutes

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Ingredients:

• 400g Fluffy potatoes (such as Maris Piper or King Edward), peeled and cubed
• 4 x150g cod loin steaks, skin on
• 1tbsp olive oil
• 100g chorizo, finely chopped
• ½ tsp smoked paprika
• 1 red pepper, cut into thin strips
• 150g rainbow chard or spinach, roughly chopped

Method:

Preheat your oven to 180*c / gas 4.

Bring a saucepan of water to the boil, add the cubed potatoes and cook until tender, drain.

Place a large frying pan over a medium-high heat, season the cod loins with salt and milled pepper and rub the olive oil all over. Pan fry on the skin side for 5 minutes, transfer to an oven tray and cook in the oven for about 10 minutes, depending on the thickness of your cod.

Meanwhile in the same pan add the chorizo and a little more olive oil if required.

Cook the chorizo over a medium heat until the oils come out, next add the potatoes and sprinkle the paprika over, continue frying until the potatoes start to crisp on the edges while stirring every so often. Add the peppers and chard, pop a lid on, turn the heat down and cook until the chard wilts.

Divide the potato and chorizo mixture between your plates, top with the cod and serve.

This dish works wonderfully well with haddock, seabass and all other white fish.

4.Spanish chicken, Chorizo and Potato One Pot

Serves four

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Picture: Potatoes: More Than A Bit On The Side

Total time (prep & cooking) 25-30 minutes

Ingredients:

• 500g Salad/Baby potatoes (such as Charlotte or Maris Peer), halved
• 8 chicken thighs, bone removed skin on
• 100g chorizo sausage, thinly sliced
• Juice of one lemon
• ½ tsp smoked paprika
• 2 small red onions, cut into ¼’s
• 6 garlic cloves, skin on
• 1 large courgette, cut into chunks
• 200g kale, roughly chopped
• 25g pumpkin seeds
• 2 tsp fresh thyme
• 1tbsp olive oil

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Method: 

Preheat your oven to 220*c / gas 7

Cook the potatoes in salted boiling water until tender. Drain and leave until needed.

With a sharp knife cut the chicken thighs in half, place onto a large tray with the potatoes, drizzle over the olive oil and season with salt and milled pepper. Cook for 10 minutes.

Remove from the oven and add the sliced chorizo, garlic, red onions, courgette and fresh thyme. Pop back into the oven for a further 10 minutes.

Remove the tray again and add the kale and pop back in for 5 minutes.

Just before serving sprinkle over the pumpkin seeds and squeeze over the juice of one lemon.

5.Thai Chicken and Potato Curry

Serves four

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Picture: Potatoes: More Than A Bit On The Side

Total time (prep & cooking) 25 minutes

Ingredients:

• 400g Smooth potatoes (such as Desiree) cut into small chunks (no need to peel) - potatoes need to be 2cm dice
• 1tbsp sunflower oil
• 1 onion, finely sliced
• 500g chicken breasts, cut into chunks
• 3tbsp green Thai curry paste
• 1 can reduced fat coconut milk
• 2tbsp soy sauce
• 200ml water
• 1tsp cornflour
• 100g French beans, cut in half
• 10g fresh coriander

Method:

For this recipe you will need a medium-sized wok or large frying pan with deep sides.

Place the pan over a medium heat and cook the onion in the sunflower oil for 2-3 minutes until soft, stir in the green curry paste and continue cooking for a further 2 minutes.

Add the potatoes, soy, coconut milk and water and bring to a simmer. Once simmering add the chicken and green beans and continue cooking for 15 minutes.

Finally mix the cornflour with 1tbsp of the sauce from the dish and then stir to thicken slightly.

Finish with the chopped coriander and serve.

• You can find more easy and nutritious potato recipes at www.lovepotatoes.co.uk / www.potato.ie.

 

Driven by a passion for all things drinks-related, Sean writes for The Scotsman extensively on the subject. He can also sometimes be found behind the bar at the world famous Potstill bar in Glasgow where he continues to enhance his whisky knowledge built up over 10 years advising customers from all over the world on the wonders of our national drink. Recently, his first book was published. Dubbed Gin Galore, it explores Scotland's best gins and the stories behind those that make them.

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