Randy Chandler
Jacket potatoes with cheese and beans are a British staple. This classic dish is made by baking a potato and filling it with butter, salt, cheese, and beans. While this meal is generally considered healthy due to the potatoes being a good source of carbohydrates and the beans providing fibre and protein, its healthiness depends on the ingredients used and the quantity consumed. For example, one serving of a jacket potato with cheese and beans can contain around 418 calories, with a macronutrient breakdown of 58% carbs, 25% fat, and 17% protein.
| Characteristics | Values |
|---|---|
| Calories | 418-430 kcal per serving, depending on the amount of ingredients added |
| Carbohydrates | 58% of macronutrients |
| Fat | 25% of macronutrients |
| Protein | 17% of macronutrients |
| Vitamins and Minerals | Good source of potassium, vitamin C, and vitamin B6 |
| Health Benefits | Affordable, hearty, and filling. Provides fibre and protein. |
| Ingredients | Potato, butter, salt, pepper, cheese, beans, oil |
| Cooking Method | Baking in the oven at 180C/350F for 60-80 minutes, with a quick blast at 220C/430F to get them extra crispy |
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What You'll Learn
Jacket potatoes are a good source of carbohydrates
Jacket potatoes with cheese and beans are a British staple. They are a tasty, versatile, and affordable meal. While the dish combines carbs on carbs, it is still a good source of carbohydrates, protein, and fibre.
A jacket potato with cheese and beans is a hearty meal that can be a good source of protein and fibre, depending on the type and amount of cheese and beans used. Beans are a great source of protein and are low in fat, making them an excellent alternative for meat-free days. They also provide fibre, which is important for digestive health and can help lower cholesterol levels.
Cheese is a good source of protein and calcium, which is important for bone health. The type of cheese used can vary, but a mature or sharp cheddar is often preferred for its strong flavour. The amount of cheese added can be adjusted to personal preference, but it is important to consider that cheese is high in fat and calories.
Overall, a jacket potato with cheese and beans can be a nutritious and filling meal. It is a good source of carbohydrates, protein, and fibre, and can be made more nutritious by adding a side of vegetables or salad. However, it is important to be mindful of the fat and calorie content, especially when adding extra cheese or other toppings.
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Baked beans are a great source of protein and fibre
Baked beans also contain plant compounds such as polyphenols, apigenin, and daidzein, which may protect your cells from damage caused by free radicals and inhibit inflammation. Both free radical damage and inflammation are linked to chronic diseases such as heart disease and cancer. In addition, baked beans are a good source of thiamine, zinc, and selenium, which support energy production, immune function, and thyroid health, respectively.
While canned baked beans are convenient, they are often high in added sugars, salt, additives, and BPA contaminants. The healthiest option is to make them from scratch using dried beans, with minimal added sugars and moderate amounts of salt. When paired with a jacket potato, baked beans can contribute to a nutritious and filling meal.
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Cheese is high in fat, so use a low-fat alternative
A jacket potato with cheese and beans can be a reasonably healthy meal option. The dish provides one of your five-a-day and is a good source of carbohydrates and fibre. However, cheese is high in fat, so if you're looking to reduce your fat intake, consider using a low-fat alternative.
Low-fat cheeses are made with skimmed or semi-skimmed milk, resulting in a lower fat content than regular cheese. They can be a good option for those watching their weight or looking to reduce their saturated fat intake. When choosing a low-fat cheese, consider the type of milk used, as different varieties will affect the flavour and texture. Go for a well-known brand to ensure quality and flavour.
When it comes to preparing your jacket potato with low-fat cheese, you can follow the same steps as the traditional recipe. Start by baking your potato until it's crispy on the outside and fluffy on the inside. Russet or Maris Piper potatoes tend to work best. Coat the potatoes in oil and salt before baking to achieve the perfect crispiness.
Once your potato is baked, cut it open and add a dollop of butter, followed by a generous pinch of salt. Use a fork to rough up the filling and create a fluffy texture. Then, it's time for the cheese! Layer on your favourite low-fat variety, both under and on top of the beans, for a truly indulgent experience.
Finally, add your hot beans, which will help melt the cheese to perfection. Finish with your desired toppings, such as Worcestershire sauce, chives, or parsley. Enjoy your healthy yet delicious jacket potato, knowing you've made a smarter choice without sacrificing taste!
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Jacket potatoes are a versatile meal with many topping options
For a classic jacket potato with cheese and beans, start with a large, floury potato, such as a Maris Piper or Russet. Stab the potato with a fork and coat in olive oil and salt. Bake at 180C/350F for around an hour, and then blast at a higher temperature to get the skin extra crispy. For the filling, butter, salt, and pepper are mixed and spread throughout the potato. Then, top with shredded cheese, followed by hot beans, and then more cheese. This can be served with a side salad of lettuce, tomatoes, red onion, grated carrot, and low-fat salad dressing.
There are many other toppings to try. For a more indulgent option, add butter, salt, and cheese to the potato before adding the beans, and finish with Worcestershire sauce. You can also add cheese to the beans, and some recipes suggest tuna, BBQ chicken, or pickled red onion. For a healthier option, a side of avocado, tomatoes, or a green salad are all good choices. Other topping ideas include chilli chicken, honey mustard chicken, prawn mayo, or plain with just salt and pepper.
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This meal is approximately 400 calories
A jacket potato with cheese and beans can be a reasonably healthy meal, depending on the quantity of toppings and the size of the potato. A medium-sized baked potato with its skin on contains around 161 calories. The skin has fibre, which aids digestion and keeps you feeling full for longer, so it's best to keep it on.
The calorie count of this meal can vary depending on the toppings and their quantities. A half-cup of cheddar cheese has around 228 calories, and a cup of chilli beans has approximately 260 calories. Therefore, a jacket potato with cheese and beans can range from 400 to 1,000 calories.
To keep the calorie count at around 400, it's best to go light on the toppings. For example, a jacket potato with cheese and beans, along with a side of mixed veggies, can total approximately 400 calories.
While potatoes are a good base for a meal, it's essential to be mindful of the toppings, as they can quickly increase the calorie count. High-calorie toppings like butter, full-fat sour cream, and cheese can double the calories and fat content. Instead, opt for healthier toppings like low-calorie vegetables to keep the meal nutritious and filling without adding too many extra calories.
Additionally, energy density is another factor to consider when assessing the healthiness of this meal. Foods with high water content and less fat tend to have lower energy density, meaning you can consume more volume for fewer calories. Therefore, a jacket potato with cheese and beans can be a nutritious option if you balance the toppings and their quantities to fit within your daily calorie intake goals.
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Frequently asked questions
A serving of jacket potato with cheese and beans is approximately 418 calories. However, this can vary depending on the amount of ingredients added, with some recipes containing up to 923 calories.
Jacket potatoes with cheese and beans can be a good source of carbohydrates, protein, and fiber. Beans are a great source of protein and a nice alternative for meat-free days. Potatoes are also a healthy source of carbohydrates and can be a tasty alternative to sandwiches for lunch.
To make a healthier version of this dish, you can use low-fat butter and cheese. You can also serve it with a side salad of lettuce, tomatoes, red onion, and grated carrot. Additionally, baking the potato instead of microwaving it will give you a crispy and fluffy texture.
