Healthy Recipe: Microwave Garlic Mashed Potatoes


With all the popular fads promoting low carb diets, potatoes have taken an unfair hit. In reality, potatoes are perfect for a healthy eating lifestyle. A fresh potato, with skin on, contains 45% of the recommended daily value (DV) of vitamin C, 18% DV of potassium, almost no sodium, no fat, and no cholesterol. One of my favorite side dishes is Garlic Mashed Potatoes, which I usually order at restaurants when it’s on the menu. Thanks to a healthy recipe from Wisconsin Potatoes, we now have a simple, tasty, and FAST microwave method to make it home.

Makes 4 servings

1-1/3 pounds potatoes (approx. 4 medium)
1 cup skim milk
2 Tbsp. butter or margarine
3 cloves garlic, minced
Salt and pepper to taste
Chopped parsley, for garnish

Pierce potatoes with fork. In microwave oven cook potatoes on HIGH for 13 minutes. Halve lengthwise, scoop out pulp into medium microwave-safe bowl. Mash potatoes with potato masher or beat with electric hand mixer until smooth; set aside. Place milk, butter, and garlic in small microwave-safe bowl, and microwave on HIGH for 2 minutes. Thoroughly mix into potato pulp. Mix in additional milk to reach desired consistency. Season with salt and pepper. Heat in microwave on HIGH for 1 minute. Garnish with parsley. Serve immediately. Note: Cooking times are based on 700 watt microwave oven.

For added nutritional value, serve in baked potato skins:

Preheat oven to 350 degrees. Place each potato skin, scooped side up, on a shallow baking sheet. Sprinkle generously with ground pepper and/or salt to taste. Scatter the grated cheese lightly on top of the buttered skins.  Place the cookie sheet in the upper third of the oven. Bake the skins for approximately 30 minutes or until hot, crisp and golden. Scoop in Garlic Mashed Potatoes, garnish and serve.

For more healthy eating recipes, check out the other delicious recipes listed on this blog or visit Green Mountain Healthy Living Recipe Favorites.

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