28 April, 2023

[Recipe] Healthy U.S. Potato Vegetable Fritters

It's time to eat healthy at home and create some interesting dishes using U.S. Potato! 

When it comes to choosing healthy carb as one of the cooking ingredients, my favourite would definitely go to the mighty U.S. Potato. Do you know that the U.S. Potatoes are one of the most versatile vegetables for any occasion, power-packed with nutritional benefits and are easy-to-prepare be it baked, steamed, boiled, fried or grilled? 

Do you know that one medium size U.S. Potato contains the following?
❤ Only 110 calories per serving! Low-calorie yet more energy-packed than any other popular vegetables.
❤ 30% of your daily energy requirement
❤ 27 milligrams of Vitamin C
❤ 26 grams of carbohydrates, a key source of energy for muscles
 Helps support the body’s immune system that helps boost our immune system naturally to help us fight against illnesses. 
❤ Rich in Vitamin B6 with one medium potato providing 10% of the recommended daily value. Vitamin B6 is important for proper cell function. They help with metabolism, creating blood cells, and keeping cells healthy.
❤ 3 grams of plant-based protein per serving - the building block for muscles, ligaments, and connective tissues.  
❤ High (620 milligrams) in potassium, or 15% DV more than a medium-size banana.
❤ Free from fat, sodium and cholesterol 

To showcase the versatility of potatoes, Potatoes USA has collaborated with Dietitian, Indra Balaratnam to create 4 delicious and healthy recipes with U.S. Potato as the key ingredient. The four recipes are:

❤ U.S. Potato & Herb SoufflĂ©
❤ Honey Mustard & Herb Scallop U.S. Potatoes
❤ U.S. Potato Vegetable Fritters
❤ Miso & Honey Glazed U.S. Fries
Recipe: U.S. Potato Vegetable Fritters
Crispy fritters of U.S. Russet potatoes with an assortment of colorful vegetables 

Recipe by: Consultant Dietitian Indra Balaratnam
(Feel free to click here to view the full recipe video.)

Prep Time: 15 minutes
Cook Time: 15 minutes
Ready Time: 30 minutes
Potato Type: U.S. Russet Potatoes
Serves: 6
Prep Method: Pan-fry
Course: Appetizer, Snack

1 medium U.S. Russet potato – peeled & sliced into very thin strips like matchsticks
1/3 cup leek – very thinly julienned
½ cup yellow zucchini – very thinly julienned
1 medium onion – thinly sliced
4 spring onions – cut into 1-inch long strips
2 red chilies – thinly julienned
¾ cup all-purpose flour
¼ cup rice flour
½ teaspoon cayenne pepper
½ teaspoon salt to taste
¾ cup water
2 – 3 tablespoons oil for cooking

For the dipping sauce:
1 tablespoon soya sauce
2 teaspoons vinegar
1 teaspoon chili flakes
1 teaspoon toasted sesame seeds

1. Thinly slice the U.S. Russet potato and all the other vegetables. You should have approximately 5 cups in total of sliced vegetables. Place them into a large mixing bowl.
2. Add in the all-purpose flour, rice flour, cayenne pepper, salt and water. Stir well to coat all the vegetables.
3. Gently heat the oil in a non-stick pan and place tablespoonful of the potato and vegetable batter.
4. Cook each side till they are golden brown. Once cooked, place them on paper towels to drain any excess oil.
5. Serve with the dipping sauce.

Feel free to search for the other recipes on U.S. Potatoes website
and enjoy savouring the healthy, nutritious and versatile U.S. Potatoes in many ways!

Looking forward to cooking more healthy meals at home and trying out different recipes too. 

For more information about U.S. Potatoes, please visit:

#uspotatoes #uspotatogoodness #uspotatorecipes #goodnutrition

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