Boiled potatoes. Calorie content, nutritional supplements, benefits, recipes, how to eat on a diet

Benefits and composition of potatoes

The uniqueness of the culture of the nightshade family lies in the fact that during heat treatment, boiled tubers in their skins are able to retain the nutritional and beneficial properties of a fresh vegetable.

Boiled potatoes contain: nicotinic and ascorbic acids, carotene (provitamin A), betaine, B vitamins (folate, choline, pyridoxine, thiamine, pantothenic acid), vitamins K, E. When cooked, the vegetable contains minerals necessary for the body, such as phosphorus, iodine, sodium, copper, molybdenum, iron, calcium, manganese, selenium and zinc.

The antioxidants contained in tubers resist the formation of tumors, protect against the appearance of cholesterol plaques, and slow down the aging process.

Eating boiled potatoes ensures the most important processes occurring in the human body:

• the presence of potassium has a pronounced diuretic effect;
• Beta keratin maintains vision;
• iodine participates in the activity of the central nervous system, normalizes the endocrine system;
• phosphorus helps in brain function;
• iron supplies oxygen to the body;
• calcium ensures healthy bones and teeth;
• choline, aspartic and glutamic acids, together with methionine, regulate cholesterol levels, the amount and composition of fats;
• potassium has a beneficial effect on heart function;
• magnesium provides a good mood;
• Copper is responsible for the velvety appearance of the skin, and together with vitamin C, it improves and supports immunity.

Eating potatoes is indicated for people with diabetes. Boiled tubers do not irritate the mucous membrane, so they can be included in the diet of patients suffering from stomach ulcers and gastritis.

The vitamin and mineral composition of the vegetable improves muscle function, removes salt and relieves swelling, and slows down aging. Potato microelements ensure control of the body’s functioning and optimize the functioning of all systems.

Composition of boiled potatoes

The root vegetable, which is prepared by cooking, retains its composition of nutrients and beneficial substances as much as possible. As for the energy value, the calorie content of 100 grams of boiled potatoes is 84 kcal.

Energy composition

• 16.5 carbohydrates;
• 0.5 fat;
• 2.0 proteins.

It changes due to the inclusion of additional ingredients of different types and quantities in the recipe. It is also influenced by the method of preparing the dish: in uniforms or without peels.

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For example, the calorie content of boiled potatoes with butter is 118 kcal (per 100 g of dish). The energy composition is as follows (provided that 20 g of butter and 40 g of herbs are taken per kilogram of tubers):

• 15.5 carbohydrates;
• 4.1 fat;
• 1.9 proteins.

The main substance in potatoes is starch. Its content is 13-25%, it depends on the type of variety and storage time of root crops. During the cooking process, the starch content does not change or decreases slightly.

Vitamins and minerals

Boiled root vegetables retain almost the entire composition of vitamins:

• choline – 13 mg;
• vitamin C – 7-8 mg;
• vitamin PP – 1.5 mg;
• folic acid – 10 mcg;
• phyllolichon – 2 mcg.

Also present in small quantities are B vitamins (namely B, B2, B6), as well as vitamins D and E, and carotene.

The amino acids that make up boiled tubers are absorbed quickly and well. Thanks to minerals, the body is alkalized.

The composition of minerals is rich:

• iron – 0.31 mg;
• potassium – 328 mg;
• calcium – 8 mg;
• magnesium – 20 mg;
• manganese – 0.14 mg;
• copper – 167 mg;
• sodium – 5 mg;
• selenium – 0.3 mg;
• phosphorus – 40 mg;
• zinc – 0.27 mg.

The calorie content of boiled potatoes per 100 grams, as well as its composition, depends on the shelf life of the finished dish. Fresh cooked tubers retain the maximum composition of microelements and vitamins. The longer they are stored, the more beneficial properties are lost.

Energy and nutritional value of boiled potatoes

The amount of calories that is released from the product during digestion determines the energy value of boiled potatoes. The content of proteins, fats and carbohydrates characterizes the nutritional value of tubers prepared in this way.

It is best to monitor the changes in calorie content (energy value) that occur during the heat treatment of vegetables using examples of popular dishes.

Boiled potatoes in water, peeled and in their skins

There is an opinion that this starchy vegetable is high in calories and therefore not a very healthy product. In fact, such properties of tubers should be considered in conjunction with the cooking method and the composition of the ingredients added to the dish.

The average nutritional value of potatoes depends on its origin, variety and maturity of the fruit, so the final value may differ slightly.

Tubers boiled in water contain the following composition of BZHU (proteins, fats and carbohydrates) per 100 g of product:

These characteristics may change due to the use of young or mature vegetables.

Boiled potatoes in milk, peeled and in their skins

Tubers boiled in their skins have the lowest energy value. There is an average of 75 kcal per 100 g of product.

Potatoes cooked in milk or in their skins with the addition of such a component have the following BJU composition:

Mashed potatoes with water, milk, and butter

Boiled potatoes, the calorie content of which depends on the ingredients included in the recipe, have different energy values, as can be seen from the presented indicators calculated per 100 g of product.

The nutritional and energy value of cooked food is associated with many indicators, so their value should be determined based on the composition of the finished food.

BZHU and KBZHU potatoes per 100 grams

How many carbohydrates are in a vegetable? BZHU potatoes look like this:

• proteins – 2;
• fats – 0.4;
• carbohydrates -16.1.

Advice! To reduce the calorie content of the root vegetable, you need to soak it in cold water for several hours. This will release the potato starch. The calorie content of the product will be reduced to 60 Kcal.

Boiled

Boiled potatoes can be of two types:

• purified;
• in uniform.

The most useful option is in uniforms. It is the peel that contains the largest amount of vitamins and minerals. The peel prevents them from “coming out” during cooking.

In order to cook vegetables in their uniforms, the tubers must first be thoroughly washed. To do this, you can soak the vegetable for 10-15 minutes in cold water, then scrape it with a washcloth (not a metal one).

BJU of boiled potatoes in their jackets:

• proteins – 2.8;
• fats – 0.1;
• carbohydrates – 14.

Caloric content – ​​78.9 Kcal.

Boiled potatoes can be without peel. To do this, it is first cleaned and the peel is cut off.

We recommend that you familiarize yourself with the BZHU sprat

The calorie content of the product is 80.6 Kcal. It may increase if vegetable or butter is added.

Potatoes must undergo heat treatment. In order for nutrients to remain in it, the cooking time should not exceed 25 minutes.

For this method of preparing the vegetable, try to buy varieties that do not contain a lot of starch. These varieties include: Impala, Kolobok and others.

Puree with milk and butter

Mashed potatoes with milk and butter are one of the favorite dishes on the holiday table. It is eaten by adults and children. The dish is hearty, budget-friendly, and easy to prepare.

There are several types of puree:

• on the water;
• with butter and milk.

The second option is more tasty, but quite high in calories. One serving contains about 101 kcal. Carbohydrates are the leaders in the composition. Their share is 13.1 g.

The secret to making delicious mashed potatoes is in the right choice of potatoes:

1. You need to purchase varieties that have a high starch content. In this case, the vegetable will cook quickly and will be crumbly. The best options are Sineglazka, Sotka, Bronnitsky and others.
2. The tubers should be approximately the same size so that they cook evenly.
3. There is no need to take a vegetable with “eyes”. They will remain in the finished puree in the form of lumps.

To make the puree light and airy, you can beat the finished mass a little with a mixer, adding warm milk and butter.

Fried

Fried potatoes are a popular daily dish. This is an excellent side dish for fish and meat. You can cook the vegetable in lard, vegetable oil, butter, and lard.

The dish turns out to be high in calories. How much fat is in one serving? There are 9.4 g of fat per 100 g of product. That's quite a lot. Plus there are also 14.8 carbohydrates.

Total caloric intake is 147.8. Nutritionists advise eating this dish no more than once a week. The point is not only the increased calories, but also the fact that such potatoes contain a minimal amount of useful elements.

We recommend that you familiarize yourself with BZHU kiwi

Raw

Few people eat raw potatoes. The taste of the vegetable without heat treatment is quite strange and weakly expressed.

Calorie content of raw vegetable – 74 Kcal. It contains enough useful substances:

• vitamins;
• micro and macroelements;
• amino acids;
• cellulose.

Raw potatoes are useful for adults who do not have gastrointestinal problems. It contains a large amount of potassium (23% of the total daily value).

Vitamins and fiber actively participate in intestinal motility, increase immunity, and strengthen the cardiovascular system.

This is interesting! The most useful are yellow tubers. They contain a lot of carotene.

Baked

Baked potatoes in their jackets are as healthy as possible. It can be cooked in the oven without using oil or other fats.

The calorie content of the finished product is 112.6 Kcal. Fats are practically absent, proteins (3.5) and carbohydrates (13.8) predominate.

Baked potatoes have a bright taste. It is better to do it over a fire. To prevent the root vegetable from burning, it is wrapped in foil. Cooking time is up to 15 minutes.

Fries

Most children love to eat fries. These are potatoes that are cut into cubes, salted, peppered and cooked in boiling vegetable oil.

The end result is juicy and crispy. Served hot.

Advice! To ensure that the potatoes do not lose their properties and are crispy, roll the finished bars in corn starch, and immediately after that, lower them into the burning oil.

Fries belong to fast food dishes. Served with various sauces. It is not recommended to abuse it. The calorie content of the finished product is high - 310.4 Kcal.

For comparison, the same calorie content is contained in 150 g of ready-made, tasty, juicy steak.

We recommend that you familiarize yourself with the BZHU loaf

New potatoes

New potatoes are popular in late spring and early summer. At this time it is as tasty and healthy as possible.

The calorie content of the finished boiled product is 65 Kcal. New potatoes have an interesting way of peeling. Before cooking, it is soaked in water and the skin is scraped off with a sharp knife.

The dish is usually served with butter and dill.

How many calories and nutritional supplements are contained in 100 g of various dishes with boiled potatoes?

The content of proteins, fats and carbohydrates, as well as the number of calories in boiled tubers, is determined by their maturity, methods of processing vegetables, and the variety of dish components.

The table shows the average BJU indicators of boiled vegetables per 100 g of product:

The composition and calorie content of cooked tubers also depend on the timing of heat treatment and shelf life of the dish. Most vitamins and microelements remain in freshly prepared food, since the beneficial properties of food are gradually lost during storage.

“Dressed” potatoes are both healthy and healthy

It is worth mentioning separately about jacket potatoes, since such a product is good not only for its low calorie content, but also for its vitamin complex. When preparing this dish, all the beneficial substances of the root vegetable are preserved in their original form. A baked jacket potato contains only 1% fat and a large amount of carbohydrates.

It also stores useful substances such as:

• vitamin B1;
• vitamin C;
• folic acid;
• vitamins E and K;
• useful microelements – zinc, iron, fluorine;
• essential macroelements – magnesium, potassium and calcium.

The baked root vegetable is also useful because it can lower cholesterol levels, has a weak diuretic effect and can be consumed by people with low stomach acidity. Considering how many calories are in boiled potatoes and baked dishes, a portion of a hearty meal will not only not do any harm, but will also be an excellent preventative against diseases of the cardiovascular system.

And one more important information - the longer the root vegetable is stored, the more calories it contains. Have you guessed which dish will be the easiest? Yes, yes, exactly new potatoes. If you boil it, the calorie content per 100 g will not exceed 66, and if you add herbs and butter - 83 calories.

In addition, the young root vegetable contains an increased dose of vitamin C and the beneficial mineral potassium, which is considered important in supporting the functioning of the heart muscle. It is best to eat boiled young potatoes without salt, oil or other seasonings. In this case, it will be both a dietary and a preventive dish.

The benefits and harms of boiled potatoes for people on a diet

In the summer, a large assortment of new potatoes appears on the market, which contain a minimal amount of starch. At the same time, the composition of substances beneficial to the body is maximum.

Potato diets are recognized as one of the effective ways to quickly lose weight.

The opinion that eating potatoes can lead to weight gain is only partly true. Similar consequences arise in case of food abuse. And also an increase in waist size is possible by including fried potatoes in oil in the diet or adding high-calorie sauces to the menu.

For people on a diet, potatoes can have the following positive effects on the body:

• micro- and macroelements in the vegetable (iodine, copper, potassium) will ensure rapid removal of excess liquid;
• vegetable protein will create a feeling of satiety, relieve pangs of hunger and the desire for frequent snacks;
• fiber and dietary fiber normalize the activity of the gastrointestinal tract and remove toxins.

Weight loss occurs successfully if you consume a daily amount of kilocalories that is less than the individual threshold for maintaining body weight. If the standard threshold per day is on average 1,000 kcal, then food intake per day should not exceed 900 kcal. With a significantly higher or, conversely, lower indicator, the weight will only increase.

The calculation of an individual threshold should be entrusted to a nutritionist . The disadvantages of eating boiled potatoes include their high starch content. This substance, under the influence of insulin, is broken down into simple sugars, which, after being converted into glycogen, turn into fat.

In order to correct this situation, it is necessary to combine diet and exercise. During this period, the body may experience a deficiency of vitamins. It is advisable to replenish their composition by additionally including fresh herbs and vitamin complexes in the diet.

How to cook potatoes correctly

Boiled potatoes (the calorie content of the dish can be adjusted by the composition of the ingredients) is prepared easily and quickly. However, to obtain tasty and healthy food, you should always take into account the nuances of heat treatment of potatoes, as well as the advice of experienced chefs.

For example:

• You need to cook vegetables in an enamel pan: this coating prevents the oxidation process. The lid should be tight-fitting and opaque, as light provokes the decomposition of vitamins;
• We must not forget that potatoes contain water-soluble nutritional components, so in order not to lose healthy juices, proteins and vitamins, you should fill the tubers with a small amount of water;
• To prepare jacket potatoes, the product must be washed thoroughly. If the tubers are boiled in their skins, they must be removed with a sharp knife, cutting off a layer of up to 2 mm. Don’t forget to destroy all the eyes;
• It is undesirable to keep peeled tubers in cold liquid for a long time - the product will lose its individual taste;
• New potatoes require slightly different handling. The thin skin can be removed very easily using the “old-fashioned” technique. Put on kitchen rubber gloves. Pour coarse salt into a bag and place small tubers. Rub them with the salty mixture, then alternately place them in a bowl of hot and cold water for a few seconds;

• For boiling, peeled fruits must be placed in boiling filtered water. If you pour cold liquid over the vegetables, the top layer will be ready the fastest, while the inside of the fruit will remain raw. Reduce heat treatment time by 5 minutes. A piece of butter thrown into the water will help;
• to prevent the peel from bursting on the tubers during cooking, they need to be pricked with a fork;
• the potatoes will not boil if you drain a little hot water and add cold liquid;
• tubers, divided into parts, will remain white when vinegar (6%) is added at the rate of 1 tbsp. l. for 1 liter of water;
• Cooking time depends on the crop variety and fruit size. To obtain a crumbly dish, cook the tubers for 15 minutes. from the moment it begins to boil over low heat in a tightly closed container.

When all the subtleties and culinary nuances of obtaining tasty and healthy boiled potatoes are known, you can test the acquired knowledge in practice.

To prepare the dish you will need:

• butter - 20 g;
• potatoes - 500 g;
• salt - ½ tsp;
• drinking water - 300 ml;
• dill.

Cooking method:

1. Peel the tubers, rinse, cut into quarters.

   
   It is important to peel boiled potatoes well.

2. Heat filtered water to a boil, add salt, and add the separated tubers.
3. Throw in a piece of butter, after the start of a new boil, reduce the height of the flame, close the container.
4. Cook the product until soft, then drain the liquid.
5. Leave the dish with the finished potatoes over medium heat so that any remaining moisture evaporates and the tubers dry well.

Serve the dish hot. Scatter pieces of fresh butter over it, sprinkle generously with chopped dill.

Calorie content of boiled potatoes per 100 g

Now let's find out how many calories are in 100 grams of boiled potatoes. Peeled root vegetables, cooked without salt and other additives, provide 86 kcal for the indicated volume.

A low-calorie option is boiled potatoes in their jackets. There are 87 kcal per 100 grams of this dish. Considering that 1 pc. weighs just under 100 grams, we get the following indicators: 1 jacket potato contains about 80 kcal. Young potatoes may have fewer calories per 1 piece. But only because the root crop is not too large yet.

One of the popular ways to prepare this vegetable is pounding. How many calories are in mashed potatoes? Only 85 kcal per 100 grams. But this indicator is valid if the product is prepared without butter, milk and salt.

If you make full-fledged mashed potatoes with milk and butter, then such crushed potatoes will give 130 kcal per 100 grams. You can make the pound only with milk, then it will contain 106 units.

And by simply steaming a vegetable, you will get 73.7 kcal for the same 100 grams of potatoes. For information on how to properly cook potatoes, see the video recipe:

Contraindications to eating boiled potatoes

Potatoes do not always have a beneficial effect on the body.

Contraindications to taking a boiled product may be its high calorie content, as well as the person’s health status:

• It is unacceptable to use vegetables with greenish skin. Chlorovyl tubers give this color. This substance will not cause any harm, but the hemolytic poison corned beef (a compound of glucose and sonanidine) contained in the tubers can cause severe poisoning, including death. A similar result can come from using sprouted tubers with so-called eyes. Such vegetables pose a particular danger to pregnant women - they may have a teratogenic (causing malformations) effect on the fetus;
• Fruits grown in soil with nitrates will be harmful to health. The content of nitric acid salts in the product exceeding the norm threatens respiratory failure, food poisoning, and the risk of malignant neoplasms;
• Eating potatoes is contraindicated for people with known metabolic disorders and diabetes. This recommendation is due to the high content of easily digestible carbohydrate elements;
• The inclusion of boiled tubers in the diet is excluded if there is an individual intolerance to the product. Ignoring such an installation can provoke allergic reactions in the form of itching, skin rashes, Quincke's edema;
• It is undesirable to consume vegetables for patients suffering from obesity, acute urolithiasis, enterocolitis, eneritis, and flatulence.

Potatoes are not recommended for people with increased sexual arousal or the presence of sexually transmitted diseases.

Delicious and simple recipes with boiled potatoes

Proper nutrition is not only about using healthy foods, but also about combining them correctly. Boiled tubers, which have a high GI (glycemic index), are digested almost instantly, increasing blood sugar levels. To reduce such consequences, the dish should be consumed with a variety of salads from fresh vegetables, seasoned with yogurt or kefir.

Potatoes with zucchini

Ingredients:

• butter - 100 g;
• whole milk - 400 ml;
• potatoes - 20 pcs.;
• young zucchini - 2 pcs.;
• table salt - to taste.

Cooking method:

1. Remove the skins from the potatoes, rinse, and divide into quarters.
2. Place the tubers in an enamel pan, pour boiling water, season the liquid with salt. Cook until soft.
3. Cut the zucchini into small pieces, place in the mixing bowl, and distribute evenly throughout the container.

4. Turn on the “Steam” mode, cook the vegetables for 20 minutes, then process with a blender until pureed.
5. Drain the water from the finished potatoes, add hot milk, add the squash mixture;
6. Mix everything well with the butter.

Serve this dish for breakfast, lunch or dinner with a fresh salad.

Mashed potatoes with egg and onion

Boiled potatoes (the calorie content of food depends on the type of tubers) goes well with eggs and onions. To obtain a fluffy puree, you must use a mature vegetable with a high starch content.

Grocery list:

• butter - 80 g;
• whole milk - 400 ml;
• eggs - 2 pcs.;
• potatoes - 2 kg;
• onion - 150 g;
• salt - according to preference.

Preparation procedure:

1. Peel the potatoes, divide into quarters, and place in a saucepan.
2. Place onion, chopped into thin half rings, on top of the tuber pieces.
3. Pour boiling water over the vegetables so that the amount of liquid is 2.5 cm above the tubers.
4. Pour salt into a container and cook for 25 minutes. Once boiling begins, reduce heat to medium.
5. Strain the broth, mash the potatoes until pureed, periodically adding portions of hot milk.
6. Add eggs and butter to the resulting mass, beat the mixture with a blender.

Serve the puree as a side dish or on its own.

Potato cheese

It is not difficult to prepare such a product at home. It’s worth doing this once, and the delicious dish will be included in the permanent menu of the family diet.

List of components:

• domestic eggs - 2 pcs.;
• potatoes - 1 kg;
• sour milk (whole and full fat) - ½ l;
• salt, hot pepper.

Cooking order:

1. Peel the potatoes, cut into cubes, boil until soft in slightly salted water.
2. Drain the liquid and mash the tubers so that there are no lumps left.
3. Cool the puree a little, then pour in sour milk, add exclusively fresh eggs. Please note that the recipe does not involve heat treatment of products. For this reason, it is advisable to use domestic eggs, which will not only have high quality, but also yolks with rich color.
4. Stir the potato mixture, season with salt and pepper, and place on a clean cotton cloth. Collect it in a “bag”, place it in a colander/sieve, and place pressure on top.
5. Place the assembled “structure” in a spacious bowl to drain all the liquid released from the workpiece.

Remove the cloth, let the cheese dry a little, and serve.

Potato soup

Grocery list:

• butter - 30 g;
• egg - 1 pc.;
• drinking water - 2 l;
• potatoes - 4 pcs.;
• minced meat - 300 g;
• carrots, onions - 1 pc.;
• garlic powder - 1 tbsp. l.;
• salt, pepper, herbs - to taste;
• turmeric - ¾ tsp;
• laurel leaf.

Step-by-step preparation:

1. Peel the tubers, rinse, cut into strips or in any other form.
2. Boil filtered water in a saucepan, add potatoes, add salt, and boil the product until soft.
3. Remove the skins from the onion, chop finely, and fry until golden brown. At the end of the process, add peeled, coarsely grated carrots.
4. Turn off the heat, add granulated garlic or cloves passed through a press.
5. Add the onion mixture to the prepared minced meat and mix thoroughly.
6. When the potatoes are ready, add the meat mixture and cook for another 5 minutes.
7. Place the egg into the bowl, beat with a fork together with the turmeric, and pour the mixture into the container with the future soup. Throw in the bay leaf after 3 minutes. finish cooking.

Pour chopped herbs (parsley or dill) into the soup and leave the dish for a quarter of an hour.

Dutch potatoes

Boiled potatoes (the calorie content of the dish can be adjusted by the amount or composition of added fat) is one of the favorite national dishes in this country, because it is no coincidence that varieties of tubers of the same name occupy leading positions among other types of crops.

Required components:

• butter - 6 tbsp. l.;
• broth - 2 l;
• potatoes - 3 kg;
• lemon juice - 4 tbsp. l.;
• salt, black pepper, herbs - to taste.

Cooking technology:

1. You can use chicken or other meat to get a flavorful broth.
2. Peel the potatoes, rinse, and divide into halves or quarters.
3. When the broth is ready, dip the processed tubers into it and cook over low heat, covered, until the fruits are soft.
4. Place the finished potatoes in a deep bowl, pour in the broth in which the product was cooked.
5. Melt fresh butter, add pepper, salt, lemon juice, finely chopped herbs.

Place the fragrant gravy in a bowl with potatoes and serve the appetizing dish to the table.

German potato salad

Product composition:

• mayonnaise - 200 g;
• onion - 4 pcs.;
• pickled cucumbers - 5 pcs.;
• potatoes - 1.6 kg;
• bouillon cube - 1 pc.;
• boiled eggs - 6 pcs.;
• mustard - 1 tsp;
• pepper, salt - according to preference.

Step-by-step preparation:

1. Boil the peeled potatoes in slightly salted water. Drain the liquid and dry the halved tubers over medium heat.
2. Remove the shells from the eggs and chop into large pieces.

3. Peel the onions, arrange into rings, then blanch. To do this, the vegetable should be left for 20 seconds. Place in boiling water, then in cold water. This technique will not spoil the crispy properties of the onion, but will make it less hot.
4. Dilute the bouillon cube with boiling water according to instructions. Add mustard, beat the mixture with a blender until smooth.
5. Place the ingredients in the salad bowl in the following order: hot potatoes cut into slices, blanched onions, pieces of eggs, sliced ​​pickles, mayonnaise.
6. Add ground pepper and salt, pour mustard broth over the mixture, and gently mix the mixture.

Cool the resulting German salad, covered, at room temperature. Serve the dish with delicious sausages.

Potatoes in milk

An old recipe for a simple but very healthy and tasty dish.

List of components:

• sunflower oil;
• bulbs - 2 pcs.;
• whole milk - 700 ml;
• potatoes - 700 g;
• premium flour - 1 tbsp. l.

Cooking method:

1. Peel the tubers, divide into small pieces, and pour boiling water over them. Salt the mixture, cook until half cooked, then drain in a colander.
2. Boil whole milk and add the processed tubers to it. Cook the products for up to 15 minutes, constantly stirring the composition.
3. Fry the flour in a dry frying pan, pour it into the bowl with the potatoes.

4. Remove the skins from the onion, chop it into half rings and sauté in oil until translucent.

Place the prepared tubers on deep serving plates and place delicious onion rings on top. Deliciously cooked potatoes are useful for both adults and children. Boiled tubers retain a high calorie content and a huge range of nutrients, especially necessary for a growing child's body.

Article design: Anna Vinnitskaya