Diabetes-Friendly Recipes

Garlic Mashed Potatoes

(makes 4 servings)

4medium red potatoes, about 1 pound (480 g), scrubbed and quartered
3garlic cloves, peeled and cut in half
about 1/3cup (80 ml) fat-free low-sodium canned chicken broth, heated
salt (optional) and freshly ground pepper
1tablespoon (15 ml) chopped fresh cilantro or flat-leaf parsley
  1. Cook potatoes and garlic in a pot of boiling water under tender when pierced with a fork, about 15 minutes. Drain and mash with a potato masher. Add the hot chicken broth and continue to mash, whipping the potatoes until smooth. Season with salt (if using) and pepper. Stir in cilantro.
  2. Transfer potatoes to a heated serving bowl; serve immediately.
Per serving:94 calories (1% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 21 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 11 mg sodium
Exchanges:1 1/2 carbohydrate (1 1/2 bread/starch)



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