Recognise potatoes as the versatile superfood they are with Mrs Crunch’s tasty recipes – The Sun

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Recognise potatoes as the versatile superfood they are with Mrs Crunch’s tasty recipes – The Sun



YOU may not think of potatoes as a superfood but they are.
They contain no fat, have nearly half your daily value of vitamin C and more potassium than a banana.
4 Potatoes are perfect for a family meal or BBQ — and they can be cooked in a number of tasty ways!
The humble jacket can even boast 4g of fibre and protein. And of course, potatoes are cheap and versatile, too.
Here are three recipes for potato wedges that are a perfect accompaniment to a family meal or BBQ. These healthy, fresh wedges and dips will have you looking at your spuds in a different light.Crispy garlic-baked potato wedges with lemon mayo
(Serves eight — 68p per serving)
Preparation time: 10 mins
Cooking time: 55 mins.
4 TIP: Choose a different dip if you prefer, such as home-made tomato ketchup, salsa or BBQ sauce
YOU NEED:

8 large jacket potatoes
2 tbsp olive oil
2 cloves of garlic grated
2 tbsp salt
2 tsp smoked paprika
100g finely grated Parmesan
2 tbsp chopped parsley

FOR THE LEMON MAYONNAISE:

5 tbsp good quality mayonnaise – use low fat if you prefer
½ clove of garlic grated or crushed
zest of one lemon
Juice of half a lemon
Salt and pepper to taste

METHOD:

Preheat the oven to 180C/(fan 200C)/ Gas Mark 5. Wash and dry jacket potatoes and cut each into eight wedges.
Wash thoroughly in water to rinse off the starch and dry on a clean tea towel. Preheat an ovenproof tray in the oven for about ten minutes with half the olive oil in it.
In a clean bowl or sealable freezer bag, toss the dry wedges with the remainder of the olive oil, grated garlic, salt and paprika, ensuring all the wedges are thoroughly coated in the mixture.
Tip them into the hot oven tray – you should hear a slight sizzle – and gently toss or stir them in the hot oil.
Cook for 35-45 minutes, checking every ten minutes to turn the wedges. In the meantime, mix together the mayonnaise ingredients, adding extra lemon juice to make it more tangy if desired.
After 20 minutes, add the Parmesan to the wedges, making sure they are thoroughly coated, then cook for a further 15 minutes until the Parmesan has crisped on the wedges.

Cajun spicy potato wedges with chives
(Serves eight – 52p per serving)
Preparation time: 10 mins
Cooking time: 45 mins
4 TIP: Instead of chives, you could use another herb such as parsley, or use cracked black pepper
YOU NEED:

8 large jacket potatoes
1 tbsp sunflower oil
1 tbsp paprika
1 tbsp cumin
1 tbsp dried thyme
1 tbsp oregano
½ tsp cayenne pepper
½ tsp ground white pepper
½ tbsp salt

FOR THE DIP:

120g Greek yoghurt – full or low-fat, depending on your preference
80g sour cream
75g chives finely chopped
Salt and pepper to taste

METHOD:

Preheat the oven to 180C. Wash and dry the jacket potatoes, then cut each one into eight wedges. Preheat an ovenproof tray for ten minutes, with the sunflower oil in it.
In a separate bowl, mix together the paprika, cumin, dried herbs, cayenne pepper, white pepper and salt. Toss the potato wedges in the Cajun seasoning, ensuring every wedge is thoroughly coated.
Tip the wedges on to the oven tray, and gently toss or stir to ensure all the wedges are coated in the oil. Bake for 45 minutes, turning a couple of times.
In a separate bowl, mix together the Greek yoghurt, sour cream and chives, season with salt to taste. Refrigerate the dip until ready to serve.

Culmin roasted sweet potato wedges with tzatziki dip
(Serves eight — 60p per serving)
Preparation time: 15 minutes
Cooking time: 40-25 minutes
4 TIP: When mixing potatoes with spices and lemon, use a large sealable freezer bag instead
YOU NEED:

8 sweet potatoes
2 tbsp cumin
1 tbsp salt
Zest of 1 lemon
½ tsp ground chilli
1 tbsp plain flour

FOR THE DIP:

½ cucumber
170g Greek yoghurt (full or low-fat)
½ clove of garlic grated or crushed
Salt and pepper to taste

METHOD:

Preheat oven to 180C/Gas Mark 5. In a bowl or sealable bag mix the cumin, salt, lemon zest, chilli and flour until thoroughly combined.
Wash and dry the sweet potatoes then cut each one into eight wedges and toss them in the cumin mixture, ensuring each wedge is thoroughly coated.
Bake on a large baking tray for 40-45 minutes, ensuring the wedges don’t overlap. Turn halfway through the cooking time.
Meanwhile, coarsely grate the cucumber into a bowl and squeeze out all the moisture using your hands. Wrap in a clean tea towel and squeeze again to make sure no moisture remains.
In a clean bowl, mix together the Greek yoghurt, grated garlic and cucumber. Season with salt and pepper and refrigerate until ready to serve with the wedges.

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