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Garlic Mashed Potatoes

This dish is a healthy alternative to traditionally dairy-heavy mashed potatoes. Your family and friends won’t miss the heavy cream! For added fiber and texture, leave the skins on the potatoes. Serve with Mushroom Gravy and a variety of baked vegetables.


Makes 4 cups

5 whole garlic cloves, peeled and minced
2 large red-skinned potatoes, peeled and cut into 1/2-inch chunks
1/2 cup water
1/4 - 1/2 cup fortified plain unsweetened soymilk or other nondairy milk
1/2 tsp salt

Place the garlic in a medium saucepan. Arrange the potatoes over the garlic. Add the water and bring to a simmer over medium heat. Reduce the heat to low, cover, and cook for about 25 minutes, until the potatoes are tender when pierced with a knife. Check occasionally and add more water, 1 tablespoon at a time, if the saucepan becomes too dry.

Mash with a potato masher or fork. Then stir in enough soymilk to obtain a creamy consistency. Season with salt to taste.

Stored in a covered container in the refrigerator, leftover Garlic Mashed Potatoes will keep for up to 2 days.

Nutrition Information

Per 1-cup serving:

calories: 143
fat: 0.4 g
saturated fat: 0.1 g
calories from fat: 2.6%
cholesterol: 0 mg

protein: 3.3 g
carbohydrate: 32.3 g
sugar: 1.2 g
fiber: 3.3 g

sodium: 312 mg
calcium: 38 mg
iron: 0.7 mg
vitamin C: 12.3 mg
beta-carotene: 3 mcg
vitamin E: 0.2 mg

Recipe from The Cancer Survivor’s Guide


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