Garlic mashed potatoes
Dietitian's tip: Russet potatoes, with their low moisture and high starch content, are excellent potatoes for mashing. But other types of potatoes work well too, including Yukon gold potatoes and round white or round red potatoes.
SERVES 8
Ingredients
3 pounds russet potatoes, peeled and cubed
6 garlic cloves, separated and peeled
1/2 cup fat-free milk
1 tablespoon trans-free margarine
Ground black pepper, to taste
2 tablespoons chopped fresh parsley
Directions
In a large stockpot, cover the potatoes with water. Bring to a boil. Reduce heat and simmer until tender, about 15 minutes. Drain the potatoes thoroughly and return to the stockpot.
In a small saucepan, cover the garlic with water. Bring to a boil. Reduce heat and simmer until tender, about 10 minutes. Drain the garlic.
In a food processor or blender, combine the garlic and milk. Puree until smooth. Add the pureed garlic and the margarine to the potatoes. Mash to desired consistency. Season with black pepper to taste. Garnish with parsley and serve immediately.
Nutritional Analysis(per serving)Calories 157 Cholesterol trace
Protein 2 g Sodium 90 mg
Carbohydrate 24 g Fiber 2 g
Total fat 5 g Potassium 404 mg
Saturated fat 1 g Calcium 32 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 1 1/2
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1 1/2
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 2
Fats and oils 1
http://www.mayoclinic.com/health/mas...tatoes/NU00511
Linear Mode
