Satisfy your mashed potato craving: Use this healthy pregnancy recipe to make a bowl of super-spuds and boost your intake of pregnancy-friendly folate and iron. Potatoes are a good source of several other essential pregnancy nutrients, including B-vitamins and vitamin C. Leave the skin on the potatoes and you get a fiber boost. Nonfat Greek yogurt and low-fat buttermilk add creaminess and a pleasing tang, along with calcium, vitamin D and protein. Add light margarine (without trans-fats) to boost buttery flavor. And sprinkle in some chives and garlic, filled with natural phytonutrients, to help protect your immune system and make this delicious side dish even tastier.
Makes about 8 servings (heaping 3/4 cup each)
2 1/2 pounds Yukon gold potatoes
4 tablespoons light trans-fat-free margarine
1/2 cup plus 2 tablespoons nonfat plain Greek yogurt
3/4 to 1 cup low-fat buttermilk
1 finely minced garlic glove
1 1/2 tablespoons finely chopped chives
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1. Wash and cut potatoes into equal-size pieces (about 2-inch chunks).
2. In a 5-quart pot, place potatoes and cover with cold water.
3. Over high heat, bring water to a boil and cook until potatoes are tender when poked with a fork, but not mushy and breaking apart (about 15-20 minutes).
4. Drain potatoes and add all remaining ingredients. Smash with fork or masher until ingredients are incorporated and some small chunks remain.
5. Serve immediately. Garnish with additional chives and margarine if desired.
Nutrition information (per serving):
2 g fat (0.5 g saturated)
1 mg cholesterol
30 g carbohydrates
7 g protein
230 mg sodium
777 mg potassium
79 mg calcium
1 mg iron
38 mcg folate
0.3 IU vitamin D
293 IU vitamin A
18 mg vitamin C
2.5 g fiber