Book sale!

Book sale!
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Friday, November 11, 2011

Potatoes: the under-valued food

When potatoes go on sale, they make an excellent base for frugal meals. They can be used as the main dish, side dish or the soup. They can be baked, boiled, hashed, scalloped, mashed or stuffed.
Potatoes are actually very nutritious. It's the deep-fried, cheese-laden things we do to them that is bad for us. Alone, a potato is an excellent source of vitamin C, B6 and minerals. The skin is an important part of this nutrition. Many of the elements found in a potato have been found to lower blood pressure and help fight disease. For more on the nutritional aspect of a potato, click here.
In addition to nutrition, potatoes are a frugal meal base. We can use them in any type of meal we want to serve.
Below is a meal that uses this versatile vegetable in both the main dish and soup. Enjoy!
Spanish potato
4 large baked potatoes
1/2 pound lean ground beef
1/4 teaspoon chili powder
1/4 cup diced onion
3 cloves garlic, pressed
6 ounces tomato sauce
1/2 teaspoon Tabasco sauce
3/4 cup cheddar cheese, grated Directions:
Bake the potatoes at 425 degrees F (or microwave) until tender in the center. Cut each potato in half lengthwise, and then scoop out the center of the potato with a spoon, being careful not to cut into the skin. Place the pulp in a large mixing bowl.
In a skillet, brown the ground beef. Drain the beef. Place the beef in the same mixing bowl as the potato pulp. Add the chili powder, onion, garlic, Tabasco sauce and tomato sauce. Mix well.
Stuff the potato shells with the potato-meat mixture. It will be heaping out of the skins. Sprinkle 3 tablespoons of cheese over the top of each potato. Place the potatoes on a cookie sheet and return to the oven for two to three minutes to melt the cheese. Serves four.
Cost per serving (1 filled potato): 59 cents
Per serving: 33g carbohydrates; 4g fiber; 20g protein; 18g fat; 351 calories.

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