Low-calorie mashed potatoes without milk
Votes: 5
Time: 25 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 170, total fat 4 G., saturated fats 0.5 G., proteins 4 G., carbohydrates 31 G., fiber 4 G., cholesterol 1 mg, sodium 310 mg, sugar 0 G.
Calories 170, total fat 4 G., saturated fats 0.5 G., proteins 4 G., carbohydrates 31 G., fiber 4 G., cholesterol 1 mg, sodium 310 mg, sugar 0 G.
Enjoy the wonderfully creamy texture of mashed potatoes made with steamed yellow potatoes and a little olive oil. Garlic infuses them with a wonderful, spicy flavor. Four cloves may seem like a lot at first, but as they cook in the steamer along with the potatoes, the garlic flavor will soften. Mash the vegetables together, adding chicken broth to achieve the desired consistency. This way, without cream, milk, or excess fat, you'll have a delicious, low-calorie mashed potato side dish.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 600 g potatoes, unpeeled, cut into 2.5 cm pieces.
- 4 large cloves garlic, peeled and quartered
- 0.5 cups lightly salted chicken broth
- 1 tbsp. l. olive oil
- 0.5 tsp salt
- 1/4 tsp ground black pepper
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Cooking the dish according to the recipe:
- Place the potatoes and garlic in a steamer basket set over a large pot of simmering water. Cover and steam until the potatoes are tender when pierced with a knife, 12-15 minutes. Reheat the chicken broth in a small saucepan on the stovetop or in a glass bowl in the microwave.
- Remove the basket from the pan and drain the water. Transfer the potatoes and garlic to the pan, add olive oil, salt, black pepper, and broth, and mash until smooth.Excellent source: vitamin B6, vitamin C, potassium
Good source: fiber, niacin, folate, magnesium, manganese, phosphorus
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