Diabetes-Friendly Recipes

Mashed Potatoes with Arugula

(makes 2 servings)

8ounces (240 g) baby white potatoes, scrubbed
1large clove garlic, cut into quarters
about 1/3cup (80 ml) skim milk, heated
1 2/3ounce (12 g) package fresh arugula, rinsed and drained on paper towels
1teaspoon (5 ml) soft reduced-fat margarine
freshly ground pepper to taste
  1. If potatoes are 1 inch (2.5 cm) in diameter, leave whole. If larger, quarter or cut in half. Drop potatoes into a pot of boiling water. Add garlic and cook over medium heat until potatoes are tender, about 10 minutes. Drain and return potatoes and garlic to the pan. Cover and keep warm.
  2. Heat skim milk in the microwave oven until hot and steaming.
  3. Begin mashing potatoes with a potato masher or electric mixer. Slowly add the hot milk until the mixture is smooth and fluffy. Stir in arugula and margarine, mixing until arugula is evenly distributed. Arrange potatoes on the serving plate. Serve hot.
Per serving:118 calories (8% calories from fat), 5 g protein, 1 g total fat (0.1 g saturated fat), 23 g carbohydrates, 2 g dietary fiber, 1 mg cholesterol, 51 mg sodium
Diabetic exchanges:1 1/2 carbohydrate (bread/starch)



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