Pan Roasted Potatoes

finished pan roasted potatoesPan roasted potatoes don’t get much easier… get your favorite taters plus a little bit of oil and butter, salt and pepper, and that’s about it. You can certainly dress it up a bit more if you like, but straight up potatoes is certainly a go-to recipe for our busy house at least once a week.

This is probably one of those recipes that is so simple and standard that there is really no point in trying to remember who I learned it from, or if it just sort of happened in the kitchen one day as a result of watching too many cooking shows and reading too cook books. And maybe it shouldn’t even count as a recipe, more of an idea of what you might serve one night with your main course.

yukon gold potatoes ready to be chopped

This is one of my favorite kinds of recipes, one with only a few ingredients, so there are simply fewer ways to get off track when trying to be mindful of your health and nutrition.  In this pan roasted potatoes recipe, there are only a few items to really consider when getting ready for dinner.

First, the potatoes.  Organic or not?  With potatoes, I always vote for organic, as potatoes are consistently listed as one of the most pesticide afflicted on the Dirty Dozen List.  I know they are more expensive, but it seems to be worth it to avoid the exposure to so many pesticides, especially for my young children who still have years and years ahead of them eating these foods.

I’ll admit that I haven’t given too much thought to what kind of potato I should use for this recipe, but I have just ended up using Yukon Golds.  I have used baking potatoes before, and they turned out just fine, no complaints, but I just simply prefer the crisp exterior and taste that I get with the Yukon Golds.  Also, even thought I haven’t double checked it, my guess is that baking potatoes likely have a higher glycemic index that golds, and that would be one more reason to pass on the bakers.  However, using that logic, I suppose new potatoes would fare even better with the glycemic index, and I should be using those.  But I’m not.

The other primary consideration when preparing these pan roasted Yukon gold potatoes would be the fat source that I use in my pan to roast the potatoes in.  As stated in My 5 Rules, I try my best to avoid all commercially mass produced vegetable oils as I try to properly balance my Omega 3 and Omega 6 ratio, so Canola oil is out.  But there is nothing at all wrong with olive oil.  Or butter.  So I use them both!  I generally add a tablespoon or two of olive oil to the pan, and then place a tablespoon, or two, of butter inside the puddle of olive oil, so that the butter doesn’t burn.

One last thought on this recipe…  many people who are full on “real food foodies”, or whatever the appropriate term is, fully believe potatoes don’t count as real food.  I’m not in that group.  I’m not encouraging anyone to live on potatoes alone, but I certainly don’t have a problem with eating potatoes once or twice a week.  For the most part, when cooking for my family on a daily basis, I am trying to avoid setting us up for future disease and health complications brought on my modern commercialization of our food system.  That’s why potatoes don’t worry me, they fit just fine into my 150 year rule, and will continue to hold a spot at my dinner table on a weekly basis.

chopping potatoes ready to be roasted

Pan Roasted Potatoes
 
Prep time
Cook time
Total time
 
Author:
Serves: 4 servings
Ingredients
  • 4-5 medium sized Yukon Gold potatoes
  • 2 T Olive Oil
  • 2 T Butter
  • Salt and pepper
Instructions
  1. Wash and dry potatoes
  2. Cut potatoes up in small cubes, about ½ inch pieces
  3. Heat non-stick pan on medium heat on stove top for a few minutes before adding oil and half of the butter.
  4. Add potatoes, stir to coat with oil and season with salt and pepper.
  5. Stir potatoes every 5-10 minutes, adding rest of butter as they cook.
  6. Cook about a total of 30-45 minutes, or until they are browned to your personal satisfaction.
Nutrition Information
Calories: 275 Fat: 12.7 Saturated fat: 4.6 Carbohydrates: 37.2 Sugar: 1.7 Fiber: 4.7 Protein: 4.4

 

pan roasting potatoes

Given that every potato is different than the next, it is impossible to provide a nutritional panel that is going to be exact, as your potatoes may weigh more, or less, than the ones I used for this recipe.  The nutrition info provided below is based upon 4 medium Yukon Gold potatoes, however we define “medium”, and two tablespoons of butter and olive oil, each, and then split into four servings.

pan roasted potatoes nutritional panel

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