The mashed potatoes is a side dish that is very tasty and simple to prepare. The more correct term would be potato puree, but in Naples, we call it mash. In fact, more than a classic vegetable side dish, it is an ideal carbohydrate source to accompany many main dishes.
Its preparation is very simple, but often recipes use ingredients not exactly suitable for a diet, such as whole milk, cheese, and too much butter. But with very few adjustments, it’s possible to obtain a lower-calorie mashed potatoes that is still flavorful.
Moreover, I made it vegan using plant-based butter and milk, and it turns out delicious, trust me. Let’s prepare it, and here I leave you some other light side dishes:
- Difficulty: Very Easy
- Cost: Very Cheap
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: All Seasons
Ingredients
- 10.5 oz potatoes (preferably floury)
- 3 tbsp soy milk (unsweetened)
- 0.7 oz vegan butter (preferably with less fat)
- 1 pinch nutmeg
- to taste salt and pepper
- Points per serving = 4 WW points
Tools
- Potato Masher
Preparation
First, weigh all the ingredients: for those on a diet, it’s very important to always be precise with the quantities of food.
Peel the potatoes, cut them into pieces, and place them in a pot with plenty of cold salted water. Put the pot on the stove and when it starts boiling, lower the heat and cover.
After 20 minutes, poke a fork into a potato to see if it has become soft. When the potatoes are tender, drain the water and put the potatoes back into the same warm pot.
Now add the butter and plant-based milk, grated nutmeg, and then with a manual potato masher, turn the potatoes into puree and mix all the ingredients together until you get a creamy mixture.
Adjust the salt if needed and add some pepper if you like.
Cover until it’s time to serve. Then pour the mashed potatoes into a warmed serving dish, garnish with parsley or other herbs to taste, and serve.
Mashed potatoes are a great alternative to bread alongside any protein main course, and I assure you that the indicated portion is satisfying for a dinner. If you want to make it the main carbohydrate of your meal, you can eat it all and consider it a single portion of 8 Weight Watchers points.
We loved it very much, I often prepare it in a slightly oriental way. I stir-fry pak choi with soy sauce and other spices, leaving it a bit brothy, and serve it on the mash along with smoked tofu cooked in the air fryer. Someday I’ll write the recipe because it’s delicious.
Enjoy your meal!
by Giovanna Buono
