Looking for a lower-calorie alternative to white rice that still fills you up? Try potato dishes for your diet! As long as you cook them the right way, potatoes can be a super healthy food that supports your diet. Let’s dive into the benefits of potatoes, how to prepare them healthily, and some tasty recipes perfect for your diet. 

Calories of Boiled Potatoes

Potatoes are a source of complex carbohydrates and are lower in calories compared to rice. According to Healthline, 100 grams of boiled potatoes with skin contain: 

• Calories: 87 kcal 
• Carbohydrates: 1.9 grams 
• Protein: 1.9 grams 
• Fiber: 1.8 grams 
• Sugar: 0.9 grams 
• Fat: 0.1 grams 

Additionally, potatoes and their skin are rich in vitamins and minerals such as vitamin C and potassium. Potatoes also contain antioxidants and iron, which are great for boosting immunity and energy levels. 

For comparison, 100 grams of white rice contains 123 calories, 2.9 grams of protein, 30 grams of carbohydrates, 0.4 grams of fat, and 0.9 grams of fiber. 

How to Cook Potatoes for Diet 

But remember, the way you cook potatoes has a significant impact on their health benefits. The cooking process can either destroy the nutritional value or increase the calories significantly. 

For example, turning potatoes into french fries—although they start off healthy—is one of the worst things you can do for your diet. The frying process makes the calories shoot up to 312 kcal per 100 grams, not to mention the added saturated fats from the frying oil. 

To make sure you can enjoy potato dishes for your diet, here are some recommended methods how to cook potatoes for diet: 

1. Boil 

Boiled potatoes are the best choice for a diet. This process doesn’t add extra fats, so the calories remain low at around 87 kcal per 100 grams. Additionally, boiling helps preserve the vitamin C and potassium content. You can enjoy them as a substitute for rice or make mashed potatoes with a touch of FiberCreme to make them creamy without adding extra fat. 

2. Steam 

Steaming potatoes is almost the same as boiling but is better at preserving nutrients since vitamins don’t leach into the water. Steamed potatoes make for a simple breakfast, just add some boiled vegetables and protein like eggs to create a balanced meal. 

3. Bake 

Baked potatoes can be a healthy snack to satisfy your hunger. In 100 grams of baked potatoes, there are around 93 kcal. To make it healthier, add FiberCreme as a topping to replace butter or regular cream. With 0 mg of cholesterol, you can enjoy the creamy taste without the guilt. 

4. Stir-fry with Healthy Oil 

If you want a savory taste, stir-fry potatoes with a little oil from a healthy source. For example, olive oil. This method adds a bit of healthy fat without compromising the nutritional value. Don’t forget to add seasonings like black pepper or garlic for extra flavor. 

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Delicious and High-Fiber Potato Recipes for Diet 

Want to try some special potato dishes for your diet? Minchef has some tasty and diet-friendly recipes you can try! For all these recipes, Minchef uses FiberCreme, as this versatile powder helps boost your fiber intake. Plus, FiberCreme enhances the taste of your dishes with its low sugar content and 0 mg cholesterol. This way, you can manage your weight and still enjoy delicious meals. Here are some potato dishes for diet : 

Recipe Ideas: 

1. Cottage Pie 

The savory meat filling combines perfectly with the soft potato layer, made even higher in fiber with the addition of FiberCreme. It’s great for family dinners or packed lunches. The taste is sure to make you crave more, yet it remains friendly for your healthy lifestyle. Try the recipe here. 

2. Potato Au Gratin 

The soft layers of potato and creamy sauce make this a comforting dish that’s still diet-friendly. Just be sure to use FiberCreme to keep the sauce creamy with added fiber and 0 mg of cholesterol. Interested in making it yourself? Click here for the full recipe. 

3. Potato Cheese Bread 

This dish is a must-try for potato and cheese lovers. With the added FiberCreme for extra fiber, this potato cheese bread can be a delicious snack you can enjoy without guilt. Check out the recipe here. 

4. Broccoli with Creamy Cheese 

Crispy on the outside, soft on the inside, baked potatoes are served with fresh, nutritious broccoli and a savory, creamy cheese sauce. This dish is not only filling but also packed with fiber and vitamins. Perfect for a snack or lunch. Click here for the complete recipe.