BALSAMIC PORK AND POTATOES
I overheard one potato talking to another the other day. And as a dietitian, I must admit, I was shocked and embarrassed by what I heard.
First Potato: “I am teased and tormented.”
Second Potato: “I know. They call me names like fatty and high carby.”
First Potato: “Makes me so mad. The press has given me a bad name.”
Second Potato: “It’s so unfair. If people only knew how healthy we really are.”
Ah, the poor potato. If a bullied and picked-on vegetable list existed, this innocent spud would rise to the top.
While many Americans are placing the blame for their pudge on the potato, the charges are unfounded. Despite all the name-calling, the potato truly is a nutrient-dense food. The spud is a nutritional stud.
For starters, it comes in a ready-made, prepackaged portion – only 150 calories for one medium potato. Potatoes contain a host of heart-healthy nutrients, including vitamin C and potassium. Just one medium-size potato provides nearly half of your daily requirement for vitamin C.
And if you enjoy potato skins, you’ll be feasting on 21 percent of your daily value for potassium – a nutrient associated with lower blood pressure.
Potatoes are one of the few foods that contain two B vitamins, folate and B6, which work together to lower homocysteine levels and may help lessen blockages in arteries.
Use safely by diabetic folks
And as far as glycemic index goes, I have yet to see someone who eats only naked potatoes for a meal. Most Americans consume their potato as a mixed meal, meaning a combination of carbs, protein and fat, which tosses glycemic index out the window.
If you’re concerned about this, use red potatoes. They scored lower on the glycemic index scale.
Best bet: Add in an additional 30 minutes of activity a day plus strength training a couple times a week.
What’s not to dig?
Are the wonderful nutrients that the potato offers just skin deep? No. More than 50 percent of the nutrition is contained in the flesh of the potato. You get a whopping 5 grams of fiber when the skin is consumed along with the potato innards. Plus, the majority of disease-fighting antioxidants are found in the peel. In addition, a unique phytochemical found in the peel of the potato, called chlorogenic acid, may lower the risk of liver and colon cancer.
Econ 101
Not only are potatoes America’s favorite vegetable to eat, they’re also affordable, costing an average of 25 cents each. In addition, the potato is versatile and packed with some surprising health benefits.
Quick and Easy
Potatoes are versatile and simple to prepare, making them a great side for meals.
Do you want to know the secret for getting that oven-flakey texture when potatoes are quickly zapped in the microwave? Simply place the potato in a 400-degree oven for 15 minutes. Remove the potato from the oven, place it in microwave and finish cooking.
BALSAMIC PORK AND POTATOES
Serves 6.
1½ pounds pork tenderloin, trimmed
Salt and pepper, to taste
2 tablespoons chopped fresh rosemary or 2 teaspoons dried rosemary, divided
2 large garlic cloves, finely chopped, divided
2 tablespoons olive oil, divided
¼ cup balsamic vinegar
1 pound red potatoes, cut into ½-inch wedges
Preheat oven to 400 degrees. Season pork with salt and pepper to taste. Rub pork evenly with half the rosemary and half the garlic. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add pork and cook 10 minutes, turning to brown all sides. Remove skillet from heat. Transfer pork to a 15- by 10-inch jelly-roll pan or broiler pan. Set aside. Return skillet to medium-low heat. Add vinegar, scraping pan to loosen any browned bits. Remove skillet from heat; stir in remaining oil, rosemary and garlic. Add potatoes and toss to coat. Spoon potatoes around pork; pour vinegar mixture over pork. Roast 15 to 20 minutes or until an instant-read thermometer inserted into the pork registers 155 degrees and potatoes are tender. Remove from oven and let stand 5 minutes. Thinly slice pork and serve with potatoes.
