Filling And Healthy Side Dish

Smarter Mashed Potatoes

with No Butter
4.857145
Average: 4.9 (7 votes)
(7 votes)
Smarter Mashed Potatoes

Smarter Mashed Potatoes - This deliciously creamy side dish goes well with meat, fish, eggs and other vegetables

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Health Score:
8,7 / 10
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
172
calories
Calories

Healthy, because

Even smarter

Nutritional values

The combination of potatoes and milk products provides the body with a high-quality protein mix. Thanks to low-fat milk and using sour cream instead of butter, the potato puree is particularly calorie-friendly, but no less airy! In addition, the potato provides us with plenty of fiber and is able to positively influence our blood pressure.

For more variation, replace half of the potatoes with celery, sweet potatoes, carrots, parsnips, or turnips. You can also stir in finely chopped herbs like dill with fish or watercress with eggs. The mashed potatoes are a great side dish for meat and fish dishes as well as mixed vegetables and vegetarian roasts.

1 serving contains
(Percentage of daily recommendation)
Calorie172 kcal(8 %)
Protein5 g(5 %)
Fat2 g(2 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.1 mg(1 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.7 mg(31 %)
Vitamin B₆0.5 mg(36 %)
Folate58 μg(19 %)
Pantothenic acid0.9 mg(15 %)
Biotin1.7 μg(4 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C28 mg(29 %)
Potassium810 mg(20 %)
Calcium68 mg(7 %)
Magnesium43 mg(14 %)
Iron0.8 mg(5 %)
Iodine12 μg(6 %)
Zinc0.8 mg(10 %)
Saturated fatty acids1 g
Uric acid32 mg
Cholesterol6 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 ⅕ pounds starchy potatoes
salt
¾ cup
2 tablespoons Sour cream
Nutmeg
white peppers
How healthy are the main ingredients?
potatosaltSour creamNutmeg
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 large Pot (with lid), 1 Teaspoon, 1 Bowl, 1 Measuring cups, 1 Small pot, 1 Potato masher (or potato ricer), 1 Tablespoon, 1 Whisk, 1 Nutmeg grater

Preparation steps

1.
Smarter Mashed Potatoes preparation step 1

Peel and coarsely chop the potatoes. Put in a large pot, cover with water and add 1 teaspoon salt.

2.
Smarter Mashed Potatoes preparation step 2

Bring water to a boil, cover and cook potatoes until knife-tender, about 20 minutes over medium heat. Drain the potatoes, reserving cooking water in a bowl.

3.
Smarter Mashed Potatoes preparation step 3

Heat the milk in a small pot.

Mash potatoes with a potato masher or press through a potato ricer.

4.
Smarter Mashed Potatoes preparation step 4

Add warm milk and the sour cream to the potatoes and stir to combine. For creamier mashed potatoes, stir in 3 to 4 ounces of the reserved cooking water. Grate in nutmeg, season with salt and pepper, and serve.