Hi guys, I wish everyone stay safe and stay healthy during this FMCO. As for me, besides work from home, I have been exploring new recipes to cook at home. Nowadays I can easily search for many interesting recipes via social media like YouTube videos and Facebook videos, just like last Sunday I learnt 2 new Healthy Versatile U.S. Potatoes Recipes on MY Potatoes USA Facebook Live Cooking Demo by certified dietitian Georgen Thye 郑仲杰. The 2 recipes are U.S. Potato Egg Pancake and Thai Style Loaded U.S. Lattice Fries, do check out these fun recipes and cooking methods at the later part of this article.
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| Healthy Versatile U.S. Potatoes featuring Georgen Thye's Recipes: U.S. Potato & Egg Pancake Thai Style Loaded U.S. Lattice Fries |
I enjoyed watching the cooking demo by Georgen and I love the 2 recipes presented by him, they are easy to prepare yet delicious and nutritious! I also learnt cooking tips and the nutritional goodness of U.S. Potatoes.
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| MY Potatoes USA Facebook Live Cooking Demo by certified dietitian, Georgen Thye 郑仲杰 |
"I am extremely happy to collaborate with U.S. Potatoes to look at the versatility in the usage of U.S. Potatoes and share their nutritional benefits, especially amidst these pandemic times, to ensure everyone can cook up a nutritious meal. This is great news for those who work from home now," said Georgen.
U.S. Potatoes Nutritional Goodness
✅ Zero fat, no sodium and no cholesterol. One medium U.S. Potato gives you 110 calories of easy-to-digest calories, making more energy-dense than any other popular vegetables.
✅ Carbohydrates are a key source of energy for muscles. A medium sized potato contains 26 grams of carbohydrates.
✅ Vitamin C aids in collagen production, assists with iron absorption, helps to heal wounds and keeps gums healthy. Vitamin C may help to support body's immune system. This is also good news that functional food such as potato can help to boost the immune system naturally, especially great during Covid times. One medium size potato provides about 30% of our daily value, 27 milligrams of Vitamin C.
✅ Vitamin B6 is a water-soluble vitamin that plays important role in carbohydrate and protein metabolism. It helps the body to make non-essential amino acids needed to make various body proteins. It is a co-factor for several co-enzymes involved in energy metabolism and is required for the synthesis of hemoglobin - an essential component of red blood cells. One medium potato provides 10% of the recommended daily value.
✅ Protein is the building block for growth and a key component of muscles, ligaments and connective tissues. Potato has 3 grams of plant-based protein per serving.
✅ Potassium regulates fluids and mineral balance in and out of cells and helps to maintain normal blood pressure. Potassium is vital for transmitting nerve impulses or signals and helps in muscles contract. One medium size skin on potato contains 620 milligrams of potassium or 15% DV of potassium.
✅ Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream. Soluble fiber may help with weight loss as it makes us feel full longer. One medium size potato with skin contributes 2 grams of fiber, or 7% of the DV per serving.
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| U.S. Potatoes Nutritional Goodness |
"I prefer U.S. Potatoes as the potatoes are grown in favourable soil, in ideal growing conditions and with plentiful water," said Georgen.
Healthy And Versatile U.S. Potatoes Featuring Georgen Thye's Recipes
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| U.S. Potato & Egg Pancake |
U.S. Potato & Egg Pancake
Serves 3
Ingredients:
🌿 450g U.S. Russet Potatoes, peeled and cubed
🌿 150g frozen mixed vegetables, blanched
🌿 30g chopped onion
🌿 2 pcs hard-boiled egg, diced
🌿 15g flour
🌿 ½ tsp ground black pepper
🌿 1 tsp vegetable oil
Method:
1. Steam potato for 10 minutes until soft.
2. Mash it in a large mixing bowl with a fork.
3. Add in mixed veggies, chopped onion, diced hard-boiled egg and flour.
4. Mix all the ingredients in the mixing bowl with a spatula until well combined.
5. Scoop 1 tbsp of potato mixture onto the hand, shape it into a ball and then gently press in between palms to form a pancake shape. Repeat steps until all potato mixture is finished.
6. Spray some oil in a non-stick pan. Place the potato pancake onto the pan, fry each side for 45 seconds over medium heat until becoming golden brown.
7. Sprinkle some black pepper on top of the pancake before serving to enhance the flavour.
*Note: Go light on the dipping sauce, i.e. ketchup, mayonnaise, to cut down the fats and sodium intake.
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| "I have personally cooked with a lot of U.S. potatoes recently and found so much benefits from them," said Georgen Thye 郑仲杰 |
Nutrition Facts (1 Serving):
Energy: 254 Kcal
Carbs: 39.8g
Protein: 9.2g
Fat: 5.1g
Fiber: 5.6g
Total calories from fat: 18.1%
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| Thai Style Loaded U.S. Lattice Fries |
Thai Style Loaded U.S. Lattice Fries
Serves 3
Ingredients:
🌿 240g U.S. lattice cut fries
🌿 150g chicken breast, boiled and shredded
🌿 ¼ cup spring onion, chopped
🌿 ½ cup onion, chopped
🌿 ½ cup carrot, diced
🌿 ½ cup mango, diced
🌿 ½ cup cherry tomatoes, diced
🌿 ½ cup cucumber 40g, diced
🌿 1 bird's eye chili, chopped
🌿 2 tsp fish sauce
🌿 Juice of 2 limes
Method:
1. Air fry U.S. lattice cut fries for 15 minutes at 180 degree Celsius.
2. In a big mixing bowl, mix together spring onion, carrot, mango, cucumber, bird's eye chili, fish sauce and lime juice.
3. To plate up the dish, arrange the air fried U.S. lattice cut fries on a serving plate.
4. Sprinkle the shredded chicken breast over the fries.
5. Garnish the top with Thai salad mixture.
6. Serve immediately and enjoy.
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| MY Potatoes USA Facebook Live Cooking Demo by certified dietitian, Georgen Thye 郑仲杰 |
Nutrition Facts (1 Serving):
Energy: 377 Kcal
Carbs: 54.2g
Protein: 15g
Fat: 10g
Fiber: 5g
Total calories from fat: 23.9%
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| Family-friendly recipes by Georgen Thye 郑仲杰 U.S. Potato & Egg Pancake Thai Style Loaded U.S. Lattice Fries |
It is so easy to cook these two delicious and nutritious meals, and we can easily get all the needed ingredients. These lovely recipes are perfect for the whole family any time of the day. I am going to try it over the weekend and I hope you guys can give it a try too.
For more information on Healthy Versatile U.S. Potatoes Featuring Georgen Thye's Recipes: U.S. Potato Egg Pancake & Thai Style Loaded U.S. Lattice Fries, please visit MY Potatoes USA at:-
Facebook: www.facebook.com/MYpotatoesUSA
Website: www.uspotatogoodness.com.my
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