Thursday, June 3, 2010

Healthy mash recipes....

Perfect mashed potatoes are the holy grail for many cooks. But is it possible to achieve them without lashings of cream and butter? I say YES, absolutely!

Both of these have less than HALF the fat of standard mash made with butter and cream, and HALF the saturated fat.


Garlic and feta mash

Serves 4

4 agria or other floury potatoes, peeled and quartered
2 garlic cloves, peeled and sliced
100g feta cheese, crumbled
¼ cup lite evaporated milk
Pinch salt and white pepper

Step 1 Just cover the potatoes with water in a pot. Add ½ teaspoon salt. Bring to the boil, then boil until tender; about 15 minutes. 5 minutes before potatoes are done, add the garlic to the pot.

Step 2 Drain well and return potatoes and garlic to the hot pot. Mash or put through a potato ricer. Add feta and evaporated milk. Whisk together with a fork. Add more milk if necessary until the mash is your preferred texture (I like this quite creamy). Taste and season with salt and pepper.

Nutrition Information
Per serve (4 serves)
Energy 710J
(170cals)
Protein 8g
Fat 5g
- saturated 4g
Carbohydrate 25g
- sugars 3g
Fibre 2g
Sodium 450mg
Calcium 140mg
Iron 1mg


Kumara, potato and blue cheese mash

Serves 4

2 agria or other floury potatoes, peeled and quartered
1 large kumara, peeled and quartered
¼ cup trim milk
50g blue vein cheese
pinch salt and pepper

Step 1 Just cover the potatoes and kumara with water in a pot. Add ½ teaspoon salt. Bring to the boil, then boil until very tender; about 15 minutes.

Step 2 Drain well and return potatoes and kumara to the hot pot. Mash or put through a potato ricer. Add milk and cheese and mix well with a fork. Season. Add more milk until the mash is your preferred texture.

Nutrition Information
Per serve (4 serves)
Energy 680kJ
(163cals)
Protein 6g
Fat 4g
- saturated 3g
Carbohydrate 25g
- sugars 4g
Fibre 3g
Sodium 230mg
Calcium 100mg
Iron 0.5mg

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