Parsnip Mashed Potatoes
These are the most delicious mashed potatoes, and they're nearly fat free. The garlic in this recipe adds flavor and many health benefits. Garlic contains two main medicinal compounds - allicin and diallyl sulfides - which can help boost the immune system.
Ingredients
3 whole garlic cloves, peeled
1 parsnip, peeled and cut into 1-inch chunks
2 large russet potatoes, peeled and cut into 1-inch chunks
3/4 cup water
1/2 cup fortified plain unsweetened soy milk or other non-dairy milk
1/2 tsp salt
1/8 tsp ground black pepper
Preparation
Place the garlic in a medium saucepan. Arrange the parsnip over the garlic. Then arrange the potatoes over the parsnip. 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 parsnips and 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 soymilk to obtain a creamy consistency. Season with salt and pepper to taste.
Stored in a covered container in the refrigerator, leftover Parsnip Mashed Potatoes will keep for up to 2 days.
PER SERVING: 161 calories; 0.6 g fat; 0.1 g saturated fat; 3.4% calories from fat; 0 mg cholesterol; 4.1 g protein; 36.1 g carbohydrate; 3 g sugar; 4.3 g fiber; 328 mg sodium; 63 mg calcium; 0.9 mg iron; 15.1 mg vitamin C; 3 mcg beta-carotene; 0.3 mg vitamin E
Recipe by
Katherine Lawrence
