Heart Healthy Mashed Potatoes and Gravy
- 2 pounds baking potatoes, washed, leave peel on
- 1/4 - 3/4 cup skim milk
- 1 Tbsp soft reduced-calorie margarine
- 2 Tbsp parmesan cheese
- 1/2 tsp garlic powder
- 1 tsp dried parsley
- Black pepper to taste
Directions:
- Cut potatoes in chunks and place in a large pot. Cover the potatoes with water and bring to a boil over high heat. Lower the heat to medium and cook until soft, about 20 minutes.
- Drain the water and place the potatoes back on the stove. Allow the excess water to evaporate. Mash the potatoes with a potato masher then add the rest of the ingredients.
- Reheat potatoes thoroughly then serve immediately or keep hot until ready to serve. Refrigerate leftovers quickly in shallow container.
Serves 8
Each 1/2 cup serving:
- 98 calories
- 1 g fat
- 0 g saturated fat
- 1 mg cholesterol
- 43 mg sodium
- 18 g carbohydrate
- 2 g fiber
- 4 g protein
- 2 cups of turkey juice
- 2 Tbsp cornstarch
- 1/4 c water
- Pepper and dried thyme to taste
Directions:
- Remove all fat from the turkey drippings/juice by using a fat-remover cup. You can also do so by placing the broth into the freezer in a shallow pan.
- Measure the defatted turkey juice into a sauce pan. If you don't have 2 cups you can add a little water or low sodium broth to make up the difference. Bring the turkey juice to a boil over high heat.
- Dissolve the cornstarch in the water and add slowly to the boiling turkey juice. Use a whip and stir constantly until the mixture thickens and comes to a boil. Season with a little pepper and thyme to taste. Serve hot.
Serves 12
Each 3 Tbsp serving:
- 12 calories
- 0 g fat
- 0 g saturated fat
- 4 mg cholesterol
- 41 mg sodium
- 1 g carbohydrate
- 0 fiber
- 1 g protein
|
