Healthy Mashed Potatoes

Need a vegetable on the table in 20 minutes? You can do just that by microwaving potatoes to minimize cook time while maximizing nutritional value. Use nonfat plain yogurt or fat-free milk and a healthy butter spread to keep the potato naturally nutritious. This dish also packs a powerful potassium punch with more than 640 mg per serving. Your family and your heart will thank you!
Prep time: 10 minutes

Cook time: 10 minutes

Start to finish: 20 to 22 minutes

Cost per serving: $.37

Servings: 4

Ingredients

  • 1 1/4 lbs Colorado Russet Potatoes*
  • 1/2 cup each: cup each: nonfat plain yogurt and fat-free milk
  • 1 1/2 tablespoons  Healtht butter spread
  • 1/4 teaspoon  sea salt (or 1/2 teaspoon garlic or seasoned salt)
  • Freshly ground pepper to taste

Instructions

Place whole potatoes (do not poke) into microwave-safe dish. Cover dish. (If covering dish with plastic wrap, poke small hole in plastic.) Microwave on HIGH for 10 to 12 minutes depending on strength of microwave. Use oven mitts to remove dish from microwave; carefully remove cover and mash well. Stir in yogurt, milk, butter spread and seasonings. Cook for a minute or 2 more to heat if necessary. Makes 4 servings.

 

*Yukon Gold, yellow or white potatoes can be substituted

 

Nutritional analysis per serving with skins:

Calories: 170, Fat: 3.5g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 220mg, Potassium: 644mg, Carbohydrates: 29g, Fiber: 2g, Sugar: 4g, Protein: 5g, Vitamin A: 10%, Vitamin C: 50%, Calcium: 10%, Iron: 6%