Thursday, March 15, 2012

Quick & Easy: Buttermilk-Smashed Red Potatoes with Scallions

Leaving the skins on the potatoes add extra fiber, as well as color.  Either way, yummy!

Makes - 4 servings
Preparation Time: 6 minutes
Cooking Time: 12 minutes

1-1/2 pounds small red potatoes, scrubbed and halved
1 cup fat-free, reduced-sodium chicken or vegetable broth [used homemade chicken broth]
1/2 cup low-fat buttermilk
1/4 tsp salt
1/4 tsp freshly ground black pepper
2 scallions, thinly sliced

1.  In a heavy large saucepan, place the potatoes, broth and enough water to barely cover.  Bring to a boil over high heat.  Reduce the heat to low, partially cover, and simmer for 12 to 15 minutes, until potatoes are very tender.

2.  Reserve 1/4 cup of the cooking water.  Drain the potatoes and return them to the pot.  With a potato masher, mash until fairly smooth.

3.  With a wooden spoon, a bit at a time, beat in the buttermilk and enough of the reserved cooking water to make the potatoes moist but with a chunky texture.  Stir in the salt and pepper, and sprinkle with the scallions.

Exchanges/Choices:  2 bread  /  2 carbs
Calories - 160                          Sodium - 310mg
Total Fat - 0g                           Total Carbs - 32g  w/net carbs - 30g
Cholesterol - 0mg                         Dietary Fiber - 2g
Protein - 5g

Source:  Prevention's The Sugar Solution Cookbook by the Editors of Prevention magazine with Ann Fittante, MS, RD


  • No potato masher, no worries - just use a mallet.  It gets the job done.
  • I omitted the salt and pepper.  This way each individual can season to his/her liking.

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