Caution, you are about to enter the weight gain zone! This is what I often refer to the period of time from mid-Novemeber to the first week in January. So far this month, much of my attention has been devoted to groups interested in strategies to get through this season in the same size jeans they wore on Halloween! So, have I suggested individuals enjoy the holiday food, just not so much of it? No, this year, my message is different! Last month I was inspired on my trip to Philadelphia at the Food and Nutrition Conference and Expo. In particular, it was an educational session I attended presented by Barbara Rolls, Phd., Pennsylvania State University Professor and author of the book, The Volumetrics Eating Plan. The old message of “eat less” often leaves us with a plate half empty. The new message is to maintain portion sizes and taste of your favorite foods, yet reduce energy density. I am excited to show you how I used this strategy for the November Recipe Redux theme, vintage sides. In today’s post, I am sharing my lighter version of the quintessential side dish, mashed potatoes.
These “made over” mashed potatoes save you 100 calories per serving, but maintain the same great taste, texture and appearance of those spuds you have known and loved. I have included an nutritional profile of both for your reference. Please don’t forget to check out all the other recipes at the bottom of this post!
Nutritional Profile Traditional Mashed Potatoes : 312 calories, 55 grams carbohydrate, 5 grams protein, 9 g fat, 5 grams sat’d fat
Nutritional Profile New Millennium Mashed Potatoes: 218 calories, 42 grams carbohydrate, 5 grams protein, 4 grams fat, 2 grams sat’d fat
As you read through the recipe, notice the hidden ingredient. Do you ever use pureed vegetables as a hidden ingredient to reduce calories?
New Millennium Mashed Potatoes
- 3 pounds russet potatoes, peeled
- 1 pound cauliflower, separated into flowerets (or about 1/2 of a large cauliflower)
- 3/4 cup skim milk
- 2 Tablespoons non-fat Greek yogurt
- 1/4 cup unsalted butter, melted
- 1 teaspoon sea salt, divided
- 2 teaspoons fresh chopped dill
- Put potatoes and cauliflower into a Dutch oven. Add water to cover the vegetables. Bring to a boil. Reduce heat; steam covered for 15-20 minutes or until vegetables are tender.
- Using a slotted spoon, remove vegetables and add to a food mill. You can also use a ricer. Force vegetables through food mill/ricer into large bowl.
- Stir in milk, Greek yogurt, butter, dill and salt. Serve immediately.
|Amount Per Serving||As Served|
|Calories 140kcal Calories from fat 37|
|% Daily Value|
|Total Fat 4g||6%|
|Saturated Fat 3g||15%|
|Dietary Fiber 2g||8%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|