Printer friendly version
return to recipes

Smashed Potatoes with Garlic

A little garlic goes a long way to make ordinary mashed potatoes into something special It not only adds extra flavor but extra nutrition your Healthiest Way of Eating. Enjoy!

Prep and Cook Time: 10 minutes Ingredients: 2 potatoes 3 TBS extra virgin olive oil 3 medium cloves garlic, pressed 3 TBS low-fat milk or dairy-free milk beverage (such as soy or rice milk) Sea salt and pepper to taste

Directions:

1. Fill the bottom of the steamer with 2 inches of water.
2. While steam is building up in steamer, press garlic and let sit for at least 5 minutes to enhance its health-promoting properties.
3. Cut potatoes into 1/2-inch cubes, leaving skin on.
4. Steam potatoes for 10 minutes.
5. Mash potatoes with olive oil, garlic, and milk. Add salt and pepper to taste.

Serves 2

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Smashed Potatoes with Garlic is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Smashed Potatoes with Garlic 1.00 serving 209.31 grams 326.73 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin C 34.43 mg 57.4 3.2 very good potassium 954.12 mg 27.3 1.5 good manganese 0.53 mg 26.5 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Smashed Potatoes with Garlic

Send this page to a friend...