Healthy Mashed Potatoes
User Reviews
5
Healthy Mashed Potatoes
Description
This recipe calls for peeling and cutting medium russet potatoes into uniform chunks, then boiling them until tender over about 15 minutes. After draining, the potatoes are mashed in the same pot with plain Greek yogurt, skim milk added to desired consistency, kosher salt, black pepper, dried parsley, dried chives, garlic powder, and onion powder. The combination of yogurt and milk helps achieve a creamy texture with reduced fat content compared to heavy cream or butter.
The mashed potatoes have a velvety consistency and mild herbaceous flavor from the parsley and chives powders, with subtle depth from garlic and onion powders. Using a potato masher is sufficient for a smooth but slightly textured finish. A garnish of fresh chives or fresh thyme adds visual appeal and an herbaceous note.
These mashed potatoes are versatile as a side dish and pair well with various main courses. Tips include ensuring even potato sizes for uniform cooking, salting the boiling water for flavor absorption, and warming milk before adding to improve smoothness. A ricer can be used for an extra fine texture if desired. This approach creates a lighter yet flavorful mashed potato option.
Ingredients
- 5-6 medium russet potato about 3 lb, or Yukon gold potatoes
- 1/3 cup yogurt or light sour cream, plain, Greek
- 1/2-2/3 cup milk or as needed to reach your desired consistency, skim
- 1/2 teaspoon kosher salt or to taste
- 1/4 teaspoon black pepper ground
- 1/2 teaspoon parsley dried
- 1/2 teaspoon chives dried
- 1/8 teaspoon garlic powder
- 1/8 teaspoon onion powder
- chive fresh thyme, to garnish, fresh
Instructions
STOVETOP:
- Peel and chop the 5-6 medium Russet potatoes into big chunks. Place them into a large soup pot and cover with water.
- Place the pot over high heat and bring to a boil. Once boiling, reduce the heat to a simmer and cook until the potatoes are for tender, about 15 minutes.
- Carefully drain the potatoes, keeping them in the same pot. Add in the remaining ingredients. These are: 1/3 cup plain Greek yogurt, 1/2 teaspoon kosher salt, 1/2-2/3 cup skim milk, 1/4 teaspoon ground pepper, 1/2 teaspoon dried parsley, 1/2 teaspoon dried chives, 1/8 teaspoon garlic powder, and 1/8 teaspoon onion powder.
- Using a potato masher, mash until smooth. Taste and adjust the seasonings. Garnish with Fresh chives if needed. Serve and enjoy.
Notes
- Cut potatoes into similar-sized cubes to ensure even cooking and consistent texture.
- Salt the boiling water well to infuse flavor into the potatoes during cooking.
- Drain potatoes thoroughly to avoid watery mash and achieve creaminess.
- Warming the milk before mixing helps absorption and results in smoother mashed potatoes.
- Using a potato ricer can produce a velvety, restaurant-quality mash texture.
- Garnish with fresh herbs such as chives or thyme for added flavor and color.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6- 8 servings
Amount Per Serving
Calories 190 kcal
% Daily Value*
| Calories | 190kcal | 10% |
| Carbohydrates | 41g | 14% |
| Protein | 7g | 14% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 1mg | 0% |
| Sodium | 221mg | 9% |
| Potassium | 1014mg | 22% |
| Fiber | 5g | 20% |
| Sugar | 3g | 6% |
| Vitamin A | 322IU | 6% |
| Vitamin C | 47mg | 52% |
| Calcium | 68mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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