Healthy Thanksgiving Mashed Potato Recipe

Mashed potatoes are definitely a Thanksgiving Day staple, but you don’t have to load them down with butter. If you’re working on lightening up your Thanksgiving menu this year I have a great recipe for basic mashed potatoes, with yogurt and skim milk to share with you today. There are also a few variations to dress them up if you want to add a little extra flavor.

This mashed potato recipe is courtesy of the United States Potato Board (USPB) “Quick & Healthy Series.” Did you you know on Thanksgiving alone, an astounding 104 million medium sized (5.3 ounce) potatoes will be consumed, according to The NPD Group’s National Eating Trends© data. That’s a bunch of spuds!

Here’s a quick video that shows you how you can make perfect mashed potatoes in the microwave.

They also gave me a few potato tidbits to share with you. Did you know?

• One medium-size potato has just 110 calories and is absolutely fat free
• This darling of the dinner table provides 45% of your daily value of vitamin C
• When eaten with the skin, potatoes have more potassium than a banana
• On average, a potato costs $.25 – now that’s nutrition on a budget!

Basic Mashed Potatoes

Prep time: 10 minutes
Cook time: 10 minutes
Start to finish: 20 to 22 minutes
Cost per serving: $.37

• 1 1/4 lbs. Russet potatoes*
• 1/2 cup each: nonfat plain yogurt and fat-free milk
• 1 1/2 tablespoons healthy butter spread
• 1/4 teaspoon sea salt (or 1/2 teaspoon garlic or seasoned salt)
• Freshly ground pepper to taste

Place whole potatoes (do not poke) into microwave-safe dish. Cover dish. (If covering dish with plastic wrap, poke small hole in plastic.) Microwave on HIGH for 10 to 12 minutes depending on strength of microwave. Use oven mitts to remove dish from microwave; carefully remove cover and mash well.

Stir in yogurt, milk, butter spread and seasonings. Cook for a minute or 2 more to heat if necessary.

Makes 4 servings.

*Yukon Gold, yellow or white potatoes can be substituted

Nutritional analysis per serving with skins: Calories: 170, Fat: 3.5g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 220mg, Potassium: 644mg, Carbohydrates: 29g, Fiber: 2g, Sugar: 4g, Protein: 5g, Vitamin A: 10%, Vitamin C: 50%, Calcium: 10%, Iron: 6%

Variations:

Spinach and Bacon Mashed Potatoes

Stir 3/4 cup coarsely chopped, loosely packed fresh spinach, 1/2 cup shredded low-fat sharp Cheddar cheese and 2 tablespoons real bacon bits or pieces into hot mashed potatoes with yogurt, milk, salt and pepper.

Veggie Mashed Potatoes

While potatoes are cooking, sauté 1 small chopped onion in the buttery spread for 10 minutes over medium heat. Stir in 1/2 cup shredded zucchini and 1/3 cup shredded carrot; cook for 3 minutes more. Stir into hot mashed potatoes with yogurt, milk and seasonings.

Caramelized Onion and Gruyere Mashed Potatoes

While potatoes are cooking, sauté 1 medium chopped onion in the buttery spread for 15 minutes over medium heat, stirring frequently. Stir into hot mashed potatoes with 3/4 cup shredded Gruyere cheese, 1 teaspoon Dijon mustard, 1/4 teaspoon dried dill, yogurt, milk and seasonings.

Image: United States Potato Board