Recipe Cards - Univar Canada

Nutritious Potato RecipesKids and Adults Will LoveNacho Potato Wedges & DipInstead of high-fat nacho chips, roast seasonedpotato wedges then serve with a salsa dip.Prep time: 10 minutesRoasting time: 25 minutesMakes 4 servings2 large potatoes2 1 /2 tsp (12 mL) olive oil1 to 2 tsp (5 to 10 mL) Tex-Mex or Cajun seasoning1/3 cup (75 mL) bottled salsa2 tbsp (30 mL) light sour cream or plain yogurt1/4 cup (50 mL) grated cheddar cheese1. Preheat oven to 425 o F (220 o C). Coat a largebaking sheet with 1 1 /2 tsp (7 mL) oil. Cut potatoesinto wedges no thicker than 1 /2 inch (1 cm ). Place ina large bowl and toss with remaining tsp (5 mL) oil.Sprinkle with seasonings to taste, then tossuntil evenly coated. Turn onto baking sheet ina single layer. Roast in centre of preheatedoven, turning halfway through until potatoesare brown and crispy, 25 to 30 minutes.2. Meanwhile, spoon salsa into centre ofa large dinner plate. Top salsa with sourcream. Arrange potato wedges aroundsalsa. Sprinkle potatoes with cheese.Serve immediately.Nutrients per servingProtein: 4 gramsFat: 4 gramsCarbohydrate: 18 gramsCalories: 124Cowboy ChiliSaddle up to the chili bar. Set up bowls filled withyour kids’ favourite toppings such as grated cheese,sliced green onion or jalapeño peppers, plain yogurt,chopped avocado or coriander and sliced olives.Prep time: 10 minutesCooking time: 25 minutesMakes 8 servings2 tsp (10 mL) vegetable oil1 1 /2 lbs (750 g) lean ground beef1 onion, chopped1 red pepper, cored, seeded and diced2 garlic cloves, minced1 tbsp (15 mL) chili powder1 tsp (5 mL) each ground cumin, dried oreganoleaves and saltHot sauce to taste10 oz (284 mL) can chicken broth, preferablylow-sodium3 medium potatoes, peeled and cut into piecesabout 1 /2 inch (1 cm)28 oz (796 mL) can diced tomatoes19 oz (540 mL) can kidney or black beans,rinsed and drained1/2 cup (125 mL) frozen corn (optional)1. Heat oil in a large, wide saucepan overmedium heat. Add beef, onion, red pepper,garlic and seasonings, stirring frequently tobreak up meat. When meat is nearly cooked, stirin broth and potatoes. Increase heat and bringto the boil. Cover and boil gently, stirringoccasionally, 10 minutes.2. Stir in tomatoes and beans. Continue toboil uncovered, stirring occasionally until asthick as you like, 10 to 15 minutes. Stir incorn during last 5 minutes.Nutrients per serving (1 cup)Protein: 25 gramsFat: 16 gramsCarbohydrate: 30 gramsCalories: 364Potato-Veggie-Ham TortillaIn Spain, a tortilla is similar to an open-faced omelet.It’s fast to make and nutritious for young athletes.Prep time: 10 minutesCooking time: 15 minutesMakes 4 to 6 servings1 potato, cut into 1 /2 inch (1 cm) pieces6 eggs1/2 tsp (2 mL) saltFreshly ground black pepper to taste1/2 cup (125 mL) coarsely grated cheddar cheese1/2 cup (125 mL) diced ham2 tsp (10 mL) butter8 grape or cherry tomatoes, quartered1. Place potatoes in a 12 inch (30 cm) non-stickfrying pan. Cover with water, then add a pinch of salt.Set over high heat and bring to the boil. Reduceheat, cover and simmer potatoes until tender,8 to 10 minutes. Drain very well. It’s notnecessary to wash pan, simply dry it.2. Preheat broiler. Whisk eggs with salt, pepperand half the cheese. Stir in ham and cookedpotatoes. Melt butter in frying pan over mediumheat. Once butter begins to bubble, pour in eggmixture, evenly distributing potatoes and ham.When eggs start to set around edges, using awooden spoon, push set eggs towards centre.Tilt pan, letting raw eggs flow onto base of pan.Continue to do this until top is nearly set.Sprinkle with tomatoes and remaining cheese.3. Wrap handle with foil if it’s not ovenproof.Place pan under broiler to fully set eggs andmelt cheese, about 1 minute.Nutrients per servingProtein: 12 gramsFat: 10 gramsCarbohydrate: 6 gramsCalories: 164Potato Pizza BoatsWhen you’re in a rush, instead of grabbingtake-out, try stuffed potato pizza boats instead.You’ll likely have all the ingredients on handand you can customize to suit your kids.Prep time: 10 minutesMicrowaving time: 12 minutesMakes 4 servings2 baking potatoes2/3 cup (150 mL) grated mozzarella3 tbsp (45 mL) milk1/4 tsp (1 mL) salt3 tbsp (45 mL) pizza sauceToppings: diced ham, red pepper, salami,pineapple, cooked bacon, chopped tomatoes,sliced mushrooms or green onions1. Scrub potatoes, then prick skin a couple oftimes. Place on a paper towel in microwave.Microwave uncovered on high for 10 minutes.At this point potatoes will be “baked”. Removeand cut in half (they are very hot).2. Scoop out most of the potato pulp into amedium bowl, leaving a rim around shell ofpotato. Mash pulp with half the cheese, milkand salt. Spread pizza sauce on base of potatoskins. Mound potato mixture into shell. Sprinklewith toppings, then remaining cheese.3. Place filled potatoes in a spoke pattern ona microwave-safe plate. Microwave, uncovered,on high until hot, 2 to 3 minutes.Nutrients per servingProtein: 6 gramsFat: 4 gramsCarbohydrate: 20 gramsCalories: 144Cooking tips for keeping potatoesa healthy choice for children:• Steam, bake or microwave fresh potatoes with the skins on.• Bake fries in the oven on a lightly oiled cookie sheet instead offrying them in oil.• Add potatoes to already-boiling water to shorten cooking time andpreserve Vitamin C.• Top baked potatoes with fat-free sour cream and/or shredded low-fatcheeses, salsa, mushrooms or onions instead of drowning them inmargarine or butter.• Use olive oil instead of mayonnaise when making potato salad.Learn more about children’s nutrition.Download Canada’s Food Guide from Health Canada’s website at www.hc-sc.gc.ca.Or email your questions to a dietitian at the Specialty Food Shop at Sick Kids (theToronto Hospital for Sick Children) at sfs@sickkids.ca.

Is it smart to restrict your child’s intakeof starchy vegetables like potatoes?The facts may surprise you.Fact: Complex carbohydrates (like fruits, vegetables, and whole grains) are packedwith essential nutrients – and children actually need more of these nutrients than theirparents do because their bodies are still growing. In fact, ensuring that children consumeseveral servings a day of fruits and vegetables is one of the best ways you can protectthem from cancer and heart disease. Yet according to Canada’s famed Fraser Institute,80% of children do not eat the 5-10 servings a day of fruits and vegetables theirbodies need to grow and stay healthy.Just ask Dr. Diana Mager, Clinical Dietitian for GI Nutrition at Toronto’s Hospital for SickChildren: "Carbohydrate-containing foods – including potatoes in their skins – containmany important nutrients like iron, potassium, B vitamins and Vitamin C. When you lookat carbs in isolation, you ignore all the other important properties of the food, like antioxidant(cancer-preventing) properties and bone health benefits."Nacho PotatoWedges & DipCowboy ChiliPotato-Veggie-Ham TortillaPotato Pizza BoatsAre your ideasabout potatoes half-baked?Here are eight facts abouta plain, medium-sized potato in its skin:• It contains more potassium than a banana.• It contains nearly half of the recommended daily intake of Vitamin C.• It’s an excellent source of carbohydrates, the body’s best energy source.• Its ample supply of Vitamin B6 helps to bolster immunity.• It contains as much fibre as a 1/3-cup serving of oat bran.• It’s a source of zinc, iron, phosphorous and magnesium.• It’s low in calories and fat as well as sodium and it’s cholesterol free.• It’s 80% water.This information is brought to you on behalf of potato grower organizations across Canada