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Health Information Heart Healthy Recipe

Garlic Mashed Potatoes*

Whether with saucepan or microwave, you can make this dish tasty without added fat or salt.

  • 2 (1 lb.) large potatoes peeled and quartered
  • 2 cups skim milk or soy milk
  • 2 cloves garlic, large, chopped
  • ½ tsp. white pepper

To use saucepan:

1. Cook potatoes, covered, in small amount of boiling water for 20 to 25 minutes or until tender. Remove from heat. Drain and recover.

2. Meanwhile, in small saucepan over low heat, cook garlic in milk until soft (about 30 minutes).

3. Add milk-garlic mixture and white pepper to potatoes. Beat with electric mixer on low speed, or mash with potato masher, until smooth.

To use microwave:

1. Scrub potatoes, pat dry, and prick with fork.

2. On plate, cook potatoes uncovered on 100 percent (high) power until tender (about 12 minutes), turning over once.

3. Let stand 5 minutes, then peel and quarter.

4. Meanwhile, in 4-cup measuring glass, combine milk and garlic. Cook, uncovered, on 50 percent (medium) power until garlic is soft (about 4 minutes).

5. Continue as directed above.

Yield: 4 servings

Serving size: ¾ cup

Each serving provides:
Calories: 142
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 2 mg
Sodium: 69 mg
Total fiber: 2 g
Protein: 6 g
Carbohydrates: 29 g
Potassium: 577 mg

*This recipe is from the "Keep the Beat" Heart Healthy Recipes developed by the National Heart, Lung, and Blood Institute (NHLBI) to help Americans keep their heartbeat strong.

This recipe’s not only good for the heart, it’s good for the whole body, so make it one of your family favorites.

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