The best (healthy) mash
Serves: 6
Time to make: 30 mins
Total cost: $3.06 / $0.51 per serve
(at time of publication)
Ingredients
- 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
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 155cal
-
Kilojoules 650kJ
-
Protein 5g
-
Total fat 3g
-
–Saturated fat 1g
-
Carbohydrates 25g
-
–Sugars 2g
-
Dietary fibre 3g
-
Sodium 40mg
-
Calcium 40mg
-
Iron 1mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
