Potatoes are one of America’s favorite vegetables. They are a good source of potassium and you can get a little extra fiber by eating the skins. Remember to practice good portion control when consuming potatoes by sticking to ½ cup serving sizes. For a balanced meal, be sure to add a green vegetable such as asparagus, green beans, spinach or broccoli along with potatoes.
- 1 pound boiling or baking potatoes, with or without skins
3 large garlic cloves, peeled but left whole
- 1 1/2 teaspoons olive oil
- 1 teaspoon fresh lemon juice
- 1/2 teaspoon white balsamic vinegar (optional)
- 1/4 teaspoon chopped fresh rosemary
- 1/4 teaspoon chopped fresh oregano
- 1/8 teaspoon salt
- 1/8 teaspoon pepper (white preferred)
1. Fill a large saucepan with enough water to cover the potatoes. Bring to a boil over high heat. Meanwhile, cut the boiling potatoes in half or the baking potatoes in quarters. Add the potatoes and garlic to the boiling water and return to a boil. Boil for about 30 minutes, or until the potatoes are soft all the way through when tested with a knife. Using a slotted spoon, transfer the potatoes to a medium bowl and the garlic to a small plate, reserving the potato water.
2. Mash the garlic cloves. Add to the potatoes, combining lightly with a potato masher or large fork until coarse-textured. (Do not sure a food processor.) Stir in the remaining ingredients, adding a little hot potato water if needed for the desired consistency. The texture should remain coarse.
Cook’s Tip – For a taste change, substitute other fresh herbs for the rosemary and/or oregano. Parsley and sage are just two possibilities. This recipe doubles well.
Nutrition Information: Calories: 106.Total Fat: 2 g. Saturated Fat: 0.5 g. Monounsaturated Fat: 1 g. Polyunsaturated Fat: 0 g. Trans Fat: 0 g. Cholesterol: 0 mg. Sodium: 80 mg. Carbohydrate: 21 g. Fiber: 3 g. Sugars: 1 g. Protein: 2 g.
-American Heart Association, Recipes for the Heart