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Best Spuds: Low-Cal, Low-Fat Mashed Potatoes


Healthy Mashed Potatoes

Makes: 6 servings
Prep time: 20 minutes
Cook time: 35 minutes

8 to 10 garlic cloves
2 pounds potatoes, quartered
1/3 cup light sour cream
1/4 cup fat-free milk
1 tablespoon snipped fresh oregano, rosemary, or thyme
1/2 teaspoon salt
1/4 teaspoon black pepper

1. To roast garlic, wrap unpeeled cloves in foil. Bake in a 400-degree oven 25 to 35 minutes or until cloves feel soft when pressed. When cool enough to handle, squeeze garlic from peels into a small bowl.

2. Meanwhile, put potatoes in a large saucepan with enough cold water to cover. Bring to a boil over high heat. Lower heat to maintain a simmer and cook until tender, about 20 minutes. Drain potatoes; return to saucepan.

3. Mash potatoes and softened garlic with a potato masher or an electric mixer on low speed. Add sour cream; milk; oregano, rosemary, or thyme; salt; and black pepper. Beat until light and fluffy.

Nutrition facts per 2/3-cup serving: 156 calories, 4g protein, 34g carbohydrate, 1g fat (1g saturated), 2g fiber

Healthy Cooking Tips

Roast Story: "Roasted garlic adds richness without fat," says Jennifer Iserloh, author of Secrets of a Skinny Chef.

Sour Power: Low-fat sour cream gives these taters a velvety consistency and a punch of flavor.

Potato Pick: Try Yukon Golds, which have a naturally buttery taste that's just right in mashed potatoes.

Herbal Essence: Fresh herbs are one of Iserloh's healthy staples because they boost flavor but not calories.

Mash Course

These 3 common mistakes make for mushy potatoes.

Using hot water. Start potatoes in cold water, not warm, and then bring to a boil.

Adding cold ingredients. Let milk and sour cream reach room temperature before combining with hot potatoes.

Overmixing. Use an electric mixer, not a food processor; stop as soon as milk and sour cream are incorporated.

Originally published in FITNESS magazine, November/December 2010.