Microwave Baked Potatoes (Skin-On)
Description:
Microwave-baked potatoes, cooked with their skin on, are a quick, easy, and nutritious side dish or snack. The skin helps retain the potato’s moisture and nutritional value, providing a delicious and healthy option for those looking for a low-fat, high-fiber meal. The combination of starchy flesh and crispy skin makes it an excellent source of essential vitamins, minerals, and dietary fiber.
Ingredients Table
| Nutrient | Per Serving |
|---|---|
| Energy | 105.0 kcal |
| Protein | 2.44 g |
| Fat | 0.1 g |
| Saturated Fats | 0.026 g |
| Carbohydrates | 24.24 g |
| Fiber | 2.3 g |
| Sugar | 0.0 g |
| Calcium | 11.0 mg |
| Iron | 1.24 mg |
| Magnesium | 27.0 mg |
| Phosphorus | 105.0 mg |
| Potassium | 447.0 mg |
| Sodium | 244.0 mg |
| Zinc | 0.36 mg |
| Copper | 0.334 mcg |
| Manganese | 0.292 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 15.1 mg |
| Thiamine (Vitamin B1) | 0.12 mg |
| Riboflavin (Vitamin B2) | 0.032 mg |
| Niacin (Vitamin B3) | 1.714 mg |
| Vitamin B6 | 0.344 mg |
| Folate | 12.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
This food item is naturally free of common allergens such as dairy, gluten, and nuts. However, if you’re preparing it with added toppings such as cheese, butter, or sour cream, be mindful of any potential allergens those ingredients may contain.
Dietary Preferences
- Vegan: Yes (without added dairy or butter)
- Gluten-Free: Yes
- Vegetarian: Yes
- Low-Fat: Yes
- Low-Sodium: May contain a moderate amount of sodium; reduce added salt to lower sodium intake
- High-Fiber: Yes, particularly with the skin on
Cooking Tips and Advice
Microwaving potatoes with the skin on not only helps retain more nutrients but also results in a fluffier texture. Be sure to scrub the potato thoroughly before cooking to remove any dirt or pesticides from the skin. For even cooking, poke a few holes in the skin to allow steam to escape. Adjust the cooking time depending on the size of the potato—typically, small to medium potatoes take around 5-7 minutes in the microwave.
If you prefer a crispy skin, try finishing the potatoes under the broiler for a minute or two after microwaving.
Conclusion
Microwave-baked potatoes, especially when cooked with the skin on, offer an easy, healthy, and delicious way to enjoy this versatile vegetable. Packed with essential nutrients such as potassium, vitamin C, and magnesium, they are an excellent addition to your meals, providing both nourishment and satisfaction. Plus, they are quick and simple to prepare, making them perfect for busy weekdays or a comforting side dish any time.
