Microwaved Potatoes (Cooked in Skin with Salt)
Potatoes, when microwaved and cooked with their skin on, are a nutritious and convenient option for a satisfying meal or snack. Retaining their skin during cooking helps preserve the natural nutrients while adding a satisfying texture and flavor. Lightly seasoned with salt, these potatoes offer a deliciously simple way to enjoy this versatile vegetable.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Energy | 100 kcal |
| Protein | 2.1 g |
| Fat | 0.1 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 23.28 g |
| Fiber | 1.6 g |
| Sugar | 0.0 g |
| Calcium | 5 mg |
| Iron | 0.41 mg |
| Magnesium | 25 mg |
| Phosphorus | 109 mg |
| Potassium | 411 mg |
| Sodium | 7 mg |
| Zinc | 0.33 mg |
| Copper | 0.237 mcg |
| Manganese | 0.17 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 15.1 mg |
| Thiamin (B1) | 0.129 mg |
| Riboflavin (B2) | 0.025 mg |
| Niacin (B3) | 1.625 mg |
| Vitamin B6 | 0.319 mg |
| Folate | 12 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Dietary Considerations
Microwaving potatoes with the skin on preserves much of the potato’s fiber content, making it an excellent choice for digestive health. The fiber aids in maintaining a healthy gut and can help stabilize blood sugar levels. Potatoes are a good source of potassium, essential for heart and muscle function, and provide a notable amount of Vitamin C, which is vital for immune health and collagen formation.
These potatoes are naturally low in fat, with less than 0.1 grams per serving, and contain negligible amounts of sugar, making them a healthy, satisfying option for those monitoring their intake of these nutrients. They are also a good source of Vitamin B6 and niacin (Vitamin B3), which support energy metabolism and brain health.
Allergen Information
This dish contains no common allergens and is generally safe for those with gluten or dairy sensitivities. However, it’s always important to check that the salt used does not contain any added preservatives or anti-caking agents if you are sensitive to such additives.
Dietary Preferences
- Vegan: Yes, this dish is entirely plant-based.
- Gluten-Free: Yes, this recipe is gluten-free.
- Dairy-Free: Yes, this dish does not contain any dairy.
- Low Sodium: With only 7 mg of sodium per serving, this recipe is suitable for low-sodium diets.
Preparation Tips
- For extra flavor, you can experiment with seasoning the potatoes with herbs like rosemary, thyme, or garlic powder before microwaving.
- Serve with a light drizzle of olive oil or a sprinkle of your favorite cheese for an added touch of richness, if desired.
Conclusion
Microwaved potatoes cooked with their skins intact are an easy, nutritious side dish or snack. Their natural taste and texture are complemented by essential vitamins, minerals, and fiber, making them a health-conscious choice for any meal. Simple to prepare, they fit into a variety of dietary preferences, offering a wholesome and versatile addition to your daily meals.
