Garlic Mashed Potatoes
Garlic is a great way to add flavor to mashed potatoes without adding fat. Plus, garlic is rich in selenium, a strong cancer-fighting agent.
Ingredients
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Meal/Course
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Main Ingredient
Cooking Method
Difficulty
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Makes 4 cups
5 whole garlic cloves, peeled
2 large russet potatoes,peeled and cut into 1/2-inch chunks
1/2 cup water
1/4 - 1/2 cup fortified plain unsweetened soy milk or other non-dairy milk
1/2 tsp salt
Methods/steps
Place the garlic in a medium saucepan. Arrange the potatoes over the garlic. Add the water and bring to a simmer over medium heat. Reduce the heat to low, cover, and cook for about 25 minutes, until the potatoes are tender when pierced with a knife. Check occasionally and add more water, 1 tablespoon at at time, if the saucepan becomes too dry.
Mash with a potato masher or fork. Then stir in enough soy milk to obtain a creamy consistency. Season with salt to taste.
Stored in a covered container in the refrigerator, leftover Garlic Mashed Potatoes will keep for up to 2 days.
PER SERVING: 143 calories; 0.4 g fat; 0.1 g saturated fat; 2.6% calories from fat; 0 mg cholesterol; 3.3 g protein; 32.3 g carbohydrate; 1.2 g sugar; 3.3 g fiber; 312 mg sodium; 38 mg calcium; 0.7 mg iron; 12.3 mg vitamin C; 3 mcg beta-carotene; 0.2 mg vitamin E
Mash with a potato masher or fork. Then stir in enough soy milk to obtain a creamy consistency. Season with salt to taste.
Stored in a covered container in the refrigerator, leftover Garlic Mashed Potatoes will keep for up to 2 days.
PER SERVING: 143 calories; 0.4 g fat; 0.1 g saturated fat; 2.6% calories from fat; 0 mg cholesterol; 3.3 g protein; 32.3 g carbohydrate; 1.2 g sugar; 3.3 g fiber; 312 mg sodium; 38 mg calcium; 0.7 mg iron; 12.3 mg vitamin C; 3 mcg beta-carotene; 0.2 mg vitamin E
Additional Tips
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
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Created by KatherineL
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