Microwave-Cooked Potatoes with Skin and Salt
Description:
These microwave-cooked potatoes are prepared with their skin intact, offering a wholesome and quick way to enjoy this versatile vegetable. The skin helps retain many of the nutrients, while the addition of salt enhances flavor. Ideal for a satisfying side dish or a light meal, this simple method ensures you get the benefits of potassium, fiber, and essential vitamins in every bite.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 100 kcal |
| Protein | 2.1 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 23.28 g |
| Dietary Fiber | 1.6 g |
| Sugars | 0.0 g |
| Calcium | 5.0 mg |
| Iron | 0.41 mg |
| Magnesium | 25 mg |
| Phosphorus | 109.0 mg |
| Potassium | 411.0 mg |
| Sodium | 243.0 mg |
| Zinc | 0.33 mg |
| Copper | 0.237 mcg |
| Manganese | 0.17 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 15.1 mg |
| Thiamine (B1) | 0.129 mg |
| Riboflavin (B2) | 0.025 mg |
| Niacin (B3) | 1.625 mg |
| Vitamin B6 | 0.319 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 dish is naturally free from common allergens such as gluten, dairy, and eggs. However, it does contain salt, so those watching sodium intake should consume in moderation.
Dietary Preferences
- Vegan: Yes
- Gluten-Free: Yes
- Vegetarian: Yes
- Low in Saturated Fats: Yes
- Low Sodium: No (contains 243 mg of sodium per 100g)
- High in Fiber: Yes
Tips and Advice
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Microwave Cooking: To microwave potatoes effectively, wash them thoroughly to remove dirt, and ensure the skin remains intact. Prick the potatoes with a fork to allow steam to escape. Microwave on high for about 5-7 minutes, depending on the size of the potatoes. Check for doneness by gently squeezing the potato.
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Flavor Variations: You can enhance the flavor by adding a dash of olive oil or sprinkling a pinch of your favorite herbs or spices, such as garlic powder, rosemary, or thyme.
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Serving Suggestions: These potatoes pair perfectly with a range of dishes. Serve alongside a hearty vegetable stew, grilled chicken, or a fresh green salad for a nutritious meal.
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Storage: If you have leftovers, store the potatoes in an airtight container in the fridge for up to 2 days. Reheat in the microwave for 1-2 minutes until hot.
Conclusion
Microwave-cooked potatoes with their skin are not only a convenient option for a nutritious meal but also a source of essential vitamins, minerals, and fiber. With their simple preparation method and naturally satisfying qualities, they make an excellent addition to any dietary plan. Enjoy them as a quick side dish, or elevate them with your favorite toppings and seasonings for a more indulgent experience.
