Mashed Potatoes

2 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 25 min
230 calories/serving

Ingredients

2 potatoes, Russet or Idaho type, or Yukon Gold (yellow) 500 g
1 tbsp margarine non-hydrogenated 14 g
1/3 cup almond beverage, unsweetened, fortified 85 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

A food mill or a potato ricer will be very useful to purée the potatoes. A food processor cannot give the proper texture.

Method

  1. Prepare the potatoes, leaving the skin on. Boil or steam until very tender, about 20 -25 min. Drain well and peel.
  2. Meanwhile, in a microwave-safe bowl, pour in the almond milk with the margarine and microwave on medium-high for a couple tens of seconds until hot.
  3. Pass the potatoes through a food mill, then put the purée back into the pot used to cook the potatoes. Pour in the margarine-milk mixture. Add more or less milk depending on how creamy you like your purée. Season with salt and pepper to taste, then blend well using a spatula.
  4. Reheat and serve warm.

Nutrition Facts Table

per 1 serving (240 g)

Amount

% Daily Value

Calories

230

Fat

6 g

10 %

Saturated 0.9 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

40 g

13 %

Fibre

4 g

17 %

Sugars

2 g

Net Carbs

36 g

Protein

5 g

Vitamin A

9 %

Vitamin C

30 %

Calcium

8 %

Iron

15 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Potassium, Vitamin B6, Vitamin D
Good source of  :
Fibre, Folacin, Magnesium, Manganese, Niacin, Vitamin C
Source of  :
Calcium, Copper, Iron, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin K, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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