Side Dishes

The best (healthy) mash

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: André Martin

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Serves: 6

Time to make: 30 mins

Ingredients

More weights & measures

1 kg potatoes (Agria or Red Rascal)
3 tablespoons reduced-fat spread
½ cup skim milk, heated
salt and pepper, to season

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Instructions

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1 Peel potatoes and cut in 3cm pieces. Place in a saucepan and add just enough cold water to cover. Bring to the boil, then reduce heat to medium. Cook for 15 minutes, or until potatoes are tender.

2 Drain potatoes. Add spread, milk and seasoning. Mash well, adding extra milk if you prefer a creamier mash. Whisk with a fork for a smooth texture.

Variations

For easy garlicky mash, add 6 peeled cloves of garlic with potatoes in step 1.

Nutrition Info (per serve)

Calories 155 cal

Kilojoules 650 kJ

Protein 5 g

Total fat 3 g

Saturated fat 1 g

Carbohydrates 25 g

Sugar 2 g

Dietary fibre 3 g

Sodium 40 mg

Calcium 40 mg

Iron 1 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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