SOURCE: U.S. Potato Board

February 09, 2012 05:00 ET

Yes, You Can Have Fries With That

Add Potatoes to the Plate for a Boost of Healthy Potassium

MISSION, KS--(Marketwire - Feb 9, 2012) - (Family Features) Do your heart a favor and add the largest and most affordable source of potassium of any vegetable or fruit to your plate -- potatoes. Identified as a nutrient of concern by the 2010 Dietary Guidelines as lacking in the American diet, potassium has been shown to help reduce the risk of high blood pressure.

In addition to potassium, potatoes, a mainstay of traditional diets for centuries, contain essential vitamins and minerals, fiber, and antioxidants. At just 110 calories, one medium-size (5.3 ounce) skin-on potato has more potassium (620mg) than a banana (450mg), provides almost half the daily value of vitamin C (45 percent), and contains no fat, sodium or cholesterol.

So, craving a burger and fries? Believe it or not, it's easy to make this traditional comfort food into a healthful meal. Use lean ground beef for the burger patty, and skip the cheese to lower saturated fat. Top with healthful veggies, and go light on the condiments to create a well-balanced meal. Even frozen fries are lower in fat and sodium than in the past.

This recipe for Burger and Shoestring Fries from Produce for Better Health and the U.S. Potato Board follows the USDA's new MyPlate guidelines that say to fill half your plate with fruits and veggies.

Take the MyPlate Makeover Challenge at for a chance to win a $100 gift card, and visit for potato recipes and to sign up for weekly potato recipes delivered right into your email inbox.

Burger and Shoestring Fries
Serves 4

1 pound lean ground beef (5% fat), thawed
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon ground black pepper
2 medium tomatoes, sliced
1 medium red onion, sliced thinly
4 leaves red lettuce (or other leaf lettuce)
4 whole wheat hamburger buns
8 teaspoons ketchup
2 teaspoons mustard
4 cups frozen shoestring French fries

In a medium bowl, mix ground beef with seasonings; shape into patties. Grill or pan fry. Bake shoestring French fries according to package directions.

To complete the meal, serve with about 3/4 cup blueberry, red raspberry and kiwi medley, or other fresh, frozen, or canned fruit medley, and sparkling water with a lemon slice or wedge.

This meal is an excellent source of potassium, fiber, protein, vitamin C, riboflavin, vitamin B6, folate, vitamin B12, iron, phosphorus, magnesium, zinc and copper, and a good source of vitamin A, vitamin E, niacin, pantothenic acid and calcium.

Meal nutritionals per serving: Calories 490; Total Fat 13g; Saturated Fat 3.5g; % of Calories from Fat 24%; % Calories from Sat Fat 8%; Protein 31g; Carbohydrates 66g; Cholesterol 65mg; Dietary Fiber 10g; Sodium 670mg.

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