In my quest to eat less meat, get more potassium and eat cleaner this week, I searched for healthy recipes using Russet potatoes and onions. I wanted something more substantial than salad. I didn’t find anything to my liking, so I made my own recipe, tested it out and voila! The recipe is an example of when “necessity becomes the mother of invention.”
One Russet potato has about 79 cal. It has 0.1 g of fat, zero cholesterol, packed with potassium, vitamin B6 and has considerable vitamin C and magnesium.
It’s got 18 g of carbohydrates and 1.3 g of dietary fiber. Of the total carbohydrate 0.6 g is sugar. 2.1 g is protein.
So if you don’t add tablespoons of oil, butter, duck fat, bacon grease or sour cream Russet potatoes are quite healthy. They come from the earth and taste delicious. I know that when you add heaps of butter or oil or salt things taste great! But I didn’t want heaps of fat, just great taste.
I used 2 tablespoons of olive oil for six Russet potatoes and two yellow onions.
Also worth noting is that this recipe is very cost-effective and inexpensive. You can get 5 pounds (15-20 potatoes) of potatoes for about $3-$5 and a bag of onions (8-10 onions) for anywhere between $1-$3. Store both your onions and potatoes in a cool dark well ventilated place. Don’t let your potatoes or onions remain in a warm plastic bag.
6 russet potatoes sliced crosswise
2 medium yellow onions, diced
2 tablespoons olive oil or vegetable oil of your choice
1 tablespoon Salt and pepper, each
Half teaspoon hot mustard powder
Half teaspoon dried tarragon
Juice of 1/2 fresh lemon
Quarter cup crumbled goat cheese
Quarter cup frozen peas
- Clean and slice your potatoes. Place in boiling water for 10 minutes. Remove and drain.
- Chop onions then sprinkle salt on them. Sauté in half of the oil for 5-8 min over medium heat.
- Preheat your oven to 375°.
- In a glass or corningware baking dish drizzle some oil and layer potatoes. Sprinkle with salt, pepper and frozen peas.
- Drizzle rest of oil. Layer with more potatoes and a thin layer of the onion mixture. Then another layer of potatoes, then goats cheese mixture.
- Continue layering until potatoes and onion mixture is finished. Topped with freshly squeezed lemon juice. Cover.
- Bake for 35 minutes in a 375° oven.
Now, cook your onions. I like to season the onions very well because potatoes need a lot of seasoning. And we will be layering this onion mixture in between our potato slices to bake.
The goat cheese and lemon add flavor and if you would like to add more toppings try a dollop of Greek yogurt and salsa.
This would go great with a lentil casserole, yellow split pea soup, or baked stuffed portobello mushrooms.
What is your favorite way to cook Russet potatoes?