Whip up speedy suppers with healthy, inexpensive spuds

When you’re looking for convenient and affordable ways to eat healthy, take a good look at potatoes. The humble spud can boast of having nearly half of the Recommended Daily Value for vitamin C and of being one of the best sources of potassium and fiber in the whole produce section.

Pound for pound, potatoes are one of the least expensive items in the produce department. And these versatile veggies can be a savory side dish or part of a hearty entrée — in 20 minutes or less.

Here are some fast and easy meal solutions that make the most of potato goodness:

Spud Toppers

•Salsa and low fat sour cream

•Vegetarian chili

•Marinara sauce and Parmesan cheese

•Ground turkey mixed with taco seasoning, olives and tomatoes, and topped with low fat shredded cheddar

•Steamed veggies with olive oil and herbs

•Leftover rotisserie chicken, shredded, mixed with sautéed diced onions and green peppers

Cook Once — Eat Twice

The key is to make extra potatoes to carry you over to the next meal.

•Sunday’s roasted chicken and potato dinner becomes Monday’s chicken, potato and veggie scramble.

•Tuesday’s pork tenderloin and potato dinner becomes Wednesday’s BBQ pork and potato wrap, complete with shredded cabbage and carrots.

•Thursday’s mashed potatoes get topped with Friday’s ratatouille or mixture of sautéed seasonal vegetables.

•Saturday’s garlic roasted potatoes top the Caesar salad (instead of croutons) during Sunday’s lunch.

For more recipes and ideas for making potatoes part of your healthy diet, visit coloradopotato.org.

Potato Particulars

The Colorado Russet potato has a lot of nutrition packed into each spud. With the skin, Colorado Russets:

•Are low in sodium

•Are a good source of potassium (more than a banana)

•Are a good source of fiber

•Have no fat and no cholesterol

•Are a good source of vitamin C, vitamin B6, folic acid (folate), beta-carotene and iron

One baked, medium Colorado Russet potato has only 110 calories, three to four grams of protein and two to three grams of dietary fiber.

The Russet also has a total antioxidant capacity of 13.2, ranking it higher than carrot, kiwi, watermelon, cantaloupe, radish and even tomato, making it number 17 on a USDA list of the top 20 sources of food antioxidants.

For more nutrition information, visit coloradopotato.org.

Grilled Potato Skewers

Yield: 4 servings

2 medium Colorado Russet or white or yellow-flesh potatoes or 6 small red potatoes

2 medium zucchini

1/2 of a smoked sausage rope

1/2 cup Italian dressing

4 12-inch skewers

Preheat grill. Cut medium potatoes into 6 equal pieces, or cut red potatoes in half. Cut each zucchini into 6 slices. Cut sausage into 12 slices. Place 3 pieces potato, zucchini and sausage on each skewer, alternating them. Place skewers in shallow baking dish and pour Italian dressing over them. Marinate for 5 minutes. Place skewers on grill and cook 5 minutes on each side or until potatoes are done. Use oven mitts to remove skewers from grill.

Chicken and Potato Pot Pie

Yield: 2 servings

2 medium Colorado Russet or white or yellow-flesh potatoes or 3 to 4 small red potatoes

1 chicken breast (6-8 ounces)

1 can (10  3/4 ounces) cream of chicken soup

1 cup frozen vegetable blend

1 package refrigerated pie dough

1 egg, beaten

Cut potatoes in half lengthwise. Slice across into 1/4 -inch-thick half moons. On separate cutting board, cut chicken into small, uniform cubes. In a 1-quart microwave-safe dish, combine potatoes, chicken, soup, vegetables and one soup can of water, mixing well. Top mixture with one pie crust. Brush dough with egg. Microwave on high for 20 minutes (cooking time may vary depending on your microwave) or until potatoes and chicken are done. Let sit for two minutes. Use oven mitts or tongs to remove from microwave.

Microwave Southwest Potato and Chicken Casserole

Recipe by Bruce Weinstein and Mark Scarbrough, authors of “The Ultimate Potato Book”

Yield: 4 servings

1 pound boneless skinless chicken breasts, cut into 1/2 -inch strips

1 large tomato, diced (about 1  1/4 cups)

1  1/2 tablespoons all-purpose flour

2 teaspoons chili powder

1 teaspoon ground cumin

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/4 teaspoon ground black pepper

1 pound potatoes (3 to 4 medium), thinly sliced

3/4 cup shredded low-fat cheddar cheese

Mix chicken, tomato, flour, chili powder, cumin, garlic powder, salt, and pepper in an 8-inch square microwave-safe baking dish until the chicken strips are well coated.

Lay sliced potatoes over chicken mixture in a single layer, leaving no gaps or holes.

Sprinkle cheese evenly over potatoes. Cover with a lid or seal with microwave-safe plastic wrap.

Microwave on HIGH for 16 minutes or until potatoes are tender when pierced with a fork and chicken is cooked through. Let stand for 2 minutes, then use oven mitts or hot pads to transfer baking dish from microwave; use tongs to peel back any plastic wrap.

Creamy Potato and Vegetable Casserole

Yield: 4 servings

1 medium Colorado Russet or white or yellow-flesh potato or 4 small red potatoes

1 cup broccoli florets

1 can (14 ounces) diced tomatoes and chilies

1 can (10  3/4 ounces) cream of celery soup

1/2 cup milk

1  1/2 teaspoons Cajun seasoning

3/4 cup shredded cheddar cheese

Cut potatoes into 1/2 -inch cubes. Place potatoes and broccoli in microwave-safe dish. In bowl, stir together tomatoes, soup, milk and Cajun seasoning. Pour over potatoes and broccoli. Sprinkle with cheese. Cover tightly with lid or microwave-safe plastic wrap. Microwave on high for 20 minutes (cooking time may vary depending on your microwave) or until potatoes are done. Let sit for 2 minutes. Use oven mitts or tongs to remove from microwave. Remove plastic wrap carefully to prevent burns from steam.

Your Recipe Could Be a Winner!

Do you have a recipe for a potato dish that makes everyone beg for more? It could be a winner!

Submit your favorite potato recipe to the “Colorado Potato Healthy Recipe” contest by April 15, 2009. For contest details, visit coloradopotato.org.