Protein-Packed Mashed Potatoes
By Sharon Ng
Mashed potatoes are an all-time favorite, and a staple in many homes. Mashed potatoes are a warm, creamy (sometimes lumpy) rich comfort food. Though, often whipped with cream and butter, they aren't necessarily the healthiest choice. By making some simple swaps, they can not only be tasty, but also be a healthier staple for your family.
Swap out milk or cream for lowfat stock. My preference is chicken stock, but for my vegetarian friends, you can also use a vegetable stalk. (Keep in mind that the next ingredient is dairy, so if you don't do dairy, this might not be for you).
Instead of using cream, sour cream, cream cheese or butter opt for plain Greek yogurt. Greek yogurt is lower in sodium, has fewer carbohydrates, and is packed with protein! Protein helps keep us feeling full longer, so you can start with a smaller serving of those delicious potatoes. When choosing Greek yogurt, try low fat versions, as some can be quite high in fat. Due to the way that Greek Yogurt is processed, the straining of the whey, some lactose is strained off in the process as well, this makes Greek yogurt easier for those with lactose intolerance easier to digest.
Feel free to add your favorites to these potatoes, such as chives, garlic, or salt and pepper.
Obviously, keeping all things, especially eating, in moderation, is a healthy way to live. These mashed potatoes can boost the healthfulness of an old favorite, and by cutting down portion size, you might be able to sneak in a piece of pie too!
Check out this recipe using Oikos Greek Yogurt for mashed potatoes!
Creamy Oikos Mashed potatoes
Greek nonfat yogurt steps in for sour cream and adds a creamy, tangy taste to this winter favorite side dish.
Serving size: 10
Calories per serving: 157
3 pounds yukon gold or russet potatoes
1 cup chicken broth, heated
1 1/3 cups dannon® oikos® plain greek nonfat yogurt
salt and pepper to taste
2 tablespoons chopped chives
PEEL POTATOES AND CUT INTO 2-INCH CUBES. PLACE POTATOES IN A HEAVY SAUCEPAN (EQUIPPED WITH A TIGHT FITTING LID). ADD ABOUT 2 INCHES OF COLD WATER AND SPRINKLE WITH KOSHER SALT AND PEPPER.
COVER THE SAUCEPAN AND PLACE OVER HIGH HEAT. WHEN YOU SEE STEAM ESCAPING FROM THE LID (NO PEEKING!) IMMEDIATELY REDUCE FLAME TO LOW AND COOK THE POTATOES ABOUT 20-22 MINUTES OR UNTIL FORK TENDER.
DRAIN ANY EXCESS WATER FROM THE POTATOES AND PLACE BACK ON HEAT TO DRY (30 SECONDS). USING A POTATO MASHER OR RICER; MASH POTATOES UNTIL SMOOTH. ADD CHICKEN BROTH AND YOGURT AND CONTINUE TO MASH. SEASON POTATOES, ADD CHIVES AND SERVE WITH ROASTED MEATS OR CHICKEN. POTATOES CAN BE KEPT WARM IN A VERY LOW OVEN (275 DEGREES F) OR DOTTED WITH BUTTER AND REHEATED IN A 350 DEGREE F OVEN FOR 20-25 MINUTES.
VARIATIONS: ADD THE FOLLOWING IN STEP 3.
• ROASTED GARLIC: PLACE 15-16 CLOVES IN AN OVEN TO TABLE DISH DRIZZLE WITH OLIVE OIL AND ADD 1/2 CUP WATER. ROAST IN A 350 DEGREE F OVEN FOR 30-35 MINUTES ADDING WATER IF NEEDED UNTIL GARLIC IS VERY TENDER.
• WASABI: ADD 1 TBSP. WASABI PASTE TO POTATOES
• HORSERADISH: ADD 2 TBSP. PREPARED HORSERADISH TO POTATOES.
• PARMESAN PEPPERCORN: ADD 1/2 CUP GRATED PARMESAN AND 2 TSP. CRACKED BLACK PEPPER TO POTATOES.
• PESTO: ADD 2 TBSP. PREPARED PESTO AND1/2 CUP GRATED PARMESAN TO POTATOES.
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Monthly Newsletter Contributor since 2012