Makes: 4 cups
Hands-on time: 10 minutes
Total time: 45 minutes
- 1 1/2 lb Yukon gold potatoes (3 medium), quartered
- 2 whole cloves garlic
- 1/2 tsp sea salt (optional), plus additional, to taste
- 1/2 cup low-fat plain yogurt
- 1 roasted red bell pepper, diced
- 1/2 cup low-fat feta cheese, crumbled
- 3 tbsp fresh lemon juice
- 6 to 8 sprigs flat-leaf parsley, roughly chopped (about 2 tbsp)
- Fresh ground black pepper, to taste
- Place potatoes and garlic into a medium pot and cover with cold water. Bring to a boil over high heat, add 1/2 tsp salt, if desired, and cook until potatoes are tender when pierced with a fork, about 10 minutes.
- Remove from heat, drain water, then return potatoes and garlic to pot and mash until almost smooth with a potato masher or fork. (NOTE: Potatoes should still be slightly chunky.) Fold in yogurt, red pepper, feta, lemon juice and parsley. Season with salt and black pepper and serve immediately.
Nutrients per 1/2-cup serving: Calories: 100, Total Fat: 1.5 g, Sat. Fat: 1 g, Carbs: 18 g, Fiber: 1 g, Sugars: 1 g, Protein: 5 g, Sodium: 280 mg, Cholesterol: 5 mg
Go for gold: The more intense the yellow hue of a gold potato's flesh, the higher its concentration of beta-carotene. Also, by leaving the tender potato skins intact, you'll add even more vitamin C and potassium to your mash.
The feta cheese, lemon and parsley in this mash make it a perfect side dish for any Greek-inspired entrée. Try it with roasted chicken breast marinated in olive oil, lemon juice and oregano. Also, this chunky side has enough flavor and acidity to be served cold as a tasty potato salad.