| Healthy Mashed-Potatoes |
From "Ask DIY"
episode ADI-602 |
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Q: I love mashed potatoes, but I know they're high in calories. Can you show me how to make mashed potatoes that are healthier but still taste good? A: (DIY's "Doctor Gourmet," Tim Harlan, M.D.) Mashed potatoes are the ideal side dish. They go with nearly everything, and they taste delicious. However, they can be very high in fat and calories. Here's a way to make roasted-garlic mashed potatoes that are both savory and healthy. A typical recipe for garlic mashed potatoes would produce a dish with about 200 calories and 10 grams of fat per serving. By contrast, our potatoes should have about 120 calories and only contain about 1.5 grams of fat for the same serving size (figure A). - Start by roasting the garlic. When you go to the market, buy whole garlic. Select one that has the stem pointing outward, rather than curving inward below the surface. This makes it easier to carve the bottom to expose the cloves (figure B) without the garlic falling apart.
- Slice off the bottom, and place the whole garlic in a garlic roaster, bottom-side-down, in about 1 teaspoon of olive oil (figure C). Place the garlic roaster in the oven on 300 degrees for about 45 minutes.
- Once the garlic has cooked so that the bottom has a golden-brown color, use the point of a knife to remove the roasted garlic cloves and place them in a mixing bowl (figure D). Use about 4 cloves of garlic -- or more if you're a garlic lover. Mash the soft cloves using a fork.
- For the potatoes, select Yukon-gold potatoes or red new-potatoes (figure E) rather than ordinary baking or Russet potatoes. These varieties have more moisture, and cook to a creamier texture without the need for excess butter, milk or oil. The nutritional qualities, however, are the same.
- Steam about 1 pound of potatoes for about 45 minutes, or until soft.
- Mash the potatoes using a fork or, if you prefer, a disc-masher (figure F). If you want your mashed potatoes very fine and smooth, use a potato "ricer" (figure G).
- Once the potatoes are well-mashed, add 1 teaspoon of butter. Use just enough butter for flavoring, and mix it well into the potatoes.
- Health Tip: Despite what you may have heard, Dr. Harlan stresses that butter -- in itself -- is not necessarily bad for you. Eating excessive amounts of butter, however, certainly can be.
- Add about 1/4 teaspoon of salt for flavor.
- Add 1/3 cup of 2-percent milk to give a creamy texture. If you like, you can add some buttermilk for a rich texture and tart flavor. Buttermilk has a buttery flavor but is practically fat-free. Continue mashing until the ingredients are mixed thoroughly. Serves four.
- This recipe will save you about 80 calories and 8.5 grams of fat per serving.
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To order this title from Amazon.com, click here.
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