TIP OF THE DAY: Nonfat Mashed Potatoes Recipe

October 13, 2012 at 8:49 am · Filed under Healthier Options, Low Fat, Recipes, The Nibble, Vegetables-Salads-Herbs

[1] If you want your mashed potatoes laden with butter, cream and sour cream, here’s a recipe from Williams Sonoma (photo © Williams Sonoma.

A Container Of 0% FAGE Greek Yogurt
[2] Fat-free Greek yogurt replaces the butter and sour cream (photo © FAGE Greek Yogurt).

Lovers of mashed potatoes have to be cholesterol-hearty: There’s lots of saturated fat-laden butter, cream, and sour cream in each delicious forkful.

But you can make an alternative version with nonfat versions of Greek yogurt, labne (kefir cheese) and/or sour cream.

> The different types of potatoes. There are thousands, worldwide; but there are dozens of varieties you can find in the U.S.

> The history of potatoes.

RECIPE: NONFAT MASHED POTATOES

Ingredients

2 pounds potatoes, preferably Yukon Gold potatoes, skins on

1 cup* of nonfat Greek yogurt, nonfat labneh-or—

1/2 cup each* yogurt or labneh plus 1/4 cup nonfat sour cream

Salt and pepper to taste

Fresh basil or dill, snipped

Optional to spice it up: chipotle or red pepper flakes†

Optional: Milk for consistency

________________

*Use a total of ½ cup of yogurt/labneh/sour cream per pound of potatoes.

†Use 1 teaspoon minced canned chipotles in adobo sauce, 1 teaspoon ground cumin and 2 tablespoons chopped fresh cilantro (instead of the basil or dill.

Preparation

1. SKINS ON. Place the potatoes in a large pot of salted water; water should cover the potatoes by 2 inches. Why keep the skins on the potatoes? Because in addition to the nutrition they contain, potatoes boiled whole in their skins absorb less water and produce lighter, fluffier mashed potatoes.

2. BOIL. Bring to a boil over medium-high heat. Reduce heat to medium and cook until potatoes are tender when pierced with a fork (about 15 minutes). Drain.

3. MASH. Mash the potatoes (we use a potato ricer or a food mill, over a bowl). Depending on the size of your ricer/food mill, you may have to process the potatoes in batches.

4. STIR. Add the yogurt/labneh/sour cream and stir until smooth. If the mixture is too thick for your preference, add some nonfat milk until you reach the desired consistency. You can stir the herbs into the potatoes or sprinkle them on top as a garnish.

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