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A New You

Eat Well – Look Great

A New You
Weightloss Food & Cooking

Garlic Mashed Potatoes

New You

There is no need to give up mashed potatoes with this lightened up recipe using low fat ingredients, garlic and fresh herbs. If you have some leftover mashed potatoes, you could make it into some parmesan mashed potato cakes, so that you don’t feel like you’re eating the same thing the next day!

 

Lower Calorie Garlic Mashed Potatoes

Ingredients

Ingredients

  • 2 lbs (4 medium) potatoes, peeled and cubed
  • 4 large garlic cloves, peeled and halved
  • 1/4 cup fat free sour cream
  • 1/4 cup fat free chicken broth
  • 2 tablespoons skim milk
  • 1 tbsp light butter
  • salt to taste
  • dash of fresh ground pepper
  • 1/4 cup fresh herbs of choice: parsley, thyme, tarragon

Serves 5 – Serving Size: 3/4 cup – Nutrition Per Serving
Calories: 159, Fat: 2g, Carbohydrate: 32g, Fibre: 3g, Protein: 5g

Method

  1. Put potatoes and garlic in a large pot with salt and enough water to cover.
  2. Bring to a boil. Cover and reduce heat.
  3. Simmer for 20 minutes or until potatoes are tender.
  4. Drain and return potatoes and garlic to pan.
  5. Add sour cream and remaining ingredients.
  6. Using a masher, mash until smooth.
  7. Season with salt and pepper to taste.

Parmesan Mashed Potato Cakes
Parmesan Mashed Potato Cakes

Ingredients

  • 2 2/3 cups cold leftover garlic mashed potatoes
  • 2 large egg whites or 1/4 cup egg beaters
  • 1/3 cup parmesan cheese, grated
  • 1/3 cup Italian seasoned breadcrumbs
  • cooking spray

Method

  1. Preheat the oven to 425°.
  2. Spray a baking sheet with cooking spray.
  3. Fill a small bowl with egg whites, whisking well.
  4. Fill another bowl with the breadcrumbs and parmesan cheese, mix to combine.
  5. Using a 1/3 cup measuring cup, form potatoes into 8 cakes.
  6. Brush cakes with egg whites (or you can use your hands to spread egg on), then dip into breadcrumb mixture.
  7. Place cakes onto the baking sheet and spray the top with more cooking spray.
  8. Bake for 15 minutes, or until the bottom becomes golden brown;
    flip and cook an additional 10 – 12 minutes, until golden on both sides.

Serves 4 – Serving Size: 2 cakes – Nutrition Per Serving
Calories: 147, Fat: 4g, Carbohydrate: 20g, Fibre: 2g, Protein: 9g, Sugar: 1g

 

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