Monday, June 11, 2012

Chicken Broth Mashed Potatoes

Who doesn't enjoy a delicious mashed potato recipe?  I personally have a strong affinity for mashed potatoes and am always looking for healthier ways to enjoy them.  Last night I came up with a simple, dairy-free recipe to enjoy one of my favorite ?vegetables vs. starches.

This does bring up the question what food group potatoes are contained within.  As a registered dietitian I consider potatoes to be a starchy vegetable, meaning they are still a form of the complex carbohydrate group.  Potatoes have a wealth of beneficial components including fiber, vitamins, minerals, and phytochemicals.

When it comes to making a selection on a starch (rice, pasta, potatoes, etc), potatoes that include the peel usually offer greater fiber content and more vitamins and minerals.

The secret of this fabulous recipe is to boil the potatoes in bouillon cubes.
Here the potatoes are being mashed with a potato masher.  This is a fun step to get children involved. 
Notice that I left the peel on the potatoes to add additional fiber.  Fiber is a bulking agent that helps to provide satiety.  

4 medium potatoes (with skin), cut in one inch cubes
6 cups of water
3 low sodium chicken bouillon cubes
2 tablespoons light Smart Balance
1/2 teaspoon minced parsley
1/2 teaspoon minced cilantro
1/2 - 1 teaspoon onion powder (depending on the desired flavor)
pepper to taste

1.  Boil the 6 cups of water
2.  Add bouillon cubes, once dissolved add potatoes
3.  Cook potatoes on medium heat until tender (about 15-20 minutes)
4.  Drain potatoes leaving about 1 inch of broth
5.  Add Smart Balance, herbs, onion powder, and pepper
6.  Using potato masher, mash potatoes to desired consistency

Servings: 4 • Calories: 199 kcal • Protein: 4.4 g • Sodium: 82.6 mg • Carbs: 39.6 g • Fat: 2.7g • Fiber: 4.7 g • Sugar: 1.8 g



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