English jacket potatoes are super filling, low in calories and a great choice for lunch, dinner or afternoon snack. They make great accompaniment to a variety of dishes and are commonly recognised as important factors in weight management and weight loss.
To achieve that crispy from outside and fluffy from inside feel of the English jacket potatoes, you have to cook them as we, the Brits do. For instance, one of the most important part of the cooking process is placing them on the rack of the oven, not on a baking tray.
White Potatoes
Potatoes are starchy vegetables, available worldwide and all year long. In addition, they are relatively cheap to grow, rich in nutrients, and they can make a delicious treat.
White potatoes are a great source of potassium, especially if you leave the skin on. Just scrub the skin clean before consuming, and bake for a healthy option. But instead of fatty butter, sour cream, or cheese, I recommend healthier toppings such as salsa, greek yogurt, cottage cheese, quark or spices.
One medium white potato contains:
- 161 calories
- 0.2 g Fat
- 37 g Carbs
- 3.8 g Fiber
- 2 g Sugar
- 4.3 g Protein
- Vitamins and minerals such as potassium, vitamin C, magnesium, phosphorus, calcium, iron, and zinc.
The white potatoes contain 42 milligrams of Vitamin C – that’s about half of the recommended daily amount, and moreover 7% of the daily allowance of fibre. They are proven to fight inflammation. Choline is an important and versatile nutrient that is present in potatoes. It helps with muscle movement, mood, learning, and memory.
Choosing Potatoes
Select potatoes that are firm, un-bruised, and relatively smooth and round. I usually try to avoid any that show signs of decay, including wet or dry rot, any roots or potatoes with a greenish hue.
StorageÂ
Potatoes should be stored between 45-50 degrees Fahrenheit, or between 7-10 degrees Celsius, in a dark, dry environment, such as a cellar or pantry. Exposure to sunlight can lead to the formation of solanine, which causes potatoes to turn green. It is toxic.
Also potatoes should not be stored around onions because both vegetables emit natural gases that cause the other to decay.
“A potato a day keeps the doctor away.”
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Easy English Jacket Potatoes
Ingredients
- 2 Medium to large white potatoes
- 100 g Heinz baked beans
- 30 g Grated Cheddar cheese
- 1 tsp Bertolli original spread
- 1 pinch Salt
- 1 pinch Black pepper
Instructions
- Heat the over to 210°C~410°F.
- Wash the potatoes and use a fork to prick each one all over.
- With a knife make a cross on the top and place them on the oven's rack. Do not use a baking tray.
- Bake for 1 hour and 45 minutes or until they become crisp.
- Remove from oven and make a slightly deeper cup (half way through) to release the steam.
- Allow the potatoes to cool down for 5-10 minutes and serve with Bertolli spread (vegetarian), grated Cheddar cheese and baked beans. Add salt and pepper. For healthier option substitute the Cheddar cheese with cottage cheese or quark.
- Bon Appetit!