Eat Right Around Chicago

Healthy Mashed Potato and Gravy Recipes!?!?

mashed and gravy.jpg


Who doesn't love mashed potatoes and gravy?  Honestly, I think I could mash any vegetable and add a dribble of gravy and love it.  When I worked in the hospital, I loved all the mashed and mechanically soft kidding.  The problem is, it's difficult to find a great mashed mess that isn't equal parts butter and potato.  But, of course, my trusted dietitian friends have ideas.  Enjoy! 

Golden Mashed Potatoes
Makes 8 Servings
These creamy potatoes are a good source of vitamins A and C, heart-healthy potassium, and fiber.
2 pounds Yukon Gold or russet potatoes, peeled and cut into 3/4-inch dice (4 cups)
1 pound sweet potatoes, peeled and cut into 1/2-inch dice (2 1/2 cups)
1/2 cup 1% low-fat milk
2 ounces light cream cheese
2 tablespoons unsalted butter
Place the potatoes and sweet potato in a large saucepan and add enough cold water to cover; bring to a boil, reduce the heat and cook at a low boil until very tender, about 12 minutes. When done, drain well and return to the saucepan with the milk, cream cheese, butter, and salt; use a potato masher, and mash until smooth. Season well with salt and pepper to taste.
Nutrition Information per Serving (about 2/3 cup):  180 calories, 4.5g fat (2.5g saturated), 270mg sodium, 32g carbohydrate, 3g fiber, 4g protein, 140% vitamin A, 25% vitamin C

Thanks to Janice Bissex, MS, RD & Liz Weiss, MS, RD, Authors, NO WHINE WITH DINNER: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms.

Creamy Mashed Potatoes

You'll find this to be a flavorful way to serve mashed potatoes that are fat-free and a good source of fiber.

3 medium potatoes, not peeled (about 1 pound)
1/4 cup fat-free sour cream
1/4 cup fat-free milk
1/4 teaspoon salt (optional)
1/8 teaspoon ground black pepper

Scrub potatoes and cut into thick slices. Place in a medium saucepan, and cover with water. Bring to a boil. Reduce heat and simmer until potatoes are tender, about 15 minutes. Drain.  Mash potatoes, adding sour cream, milk, and seasonings. Continue to mash until no longer lumpy.

Thanks to Brenda J. Ponichtera, R.D. from her book, Quick & Healthy Volume II, 2nd Edition published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association -

Fat-Free Gravy

Brenda says that it tastes just as good as traditional gravy but without all of the fat and unwanted calories.

1 cup cold fat-free broth
2 tablespoons unbleached all-purpose flour
Seasonings to taste

Pour pan drippings into a glass measuring cup and allow to stand until the fat rises. Discard fat. Or use canned broth, fat removed.

Pour 1/4 cup of broth in a covered container. Add flour and shake well to prevent lumps.

Follow directions below for microwave or stove top.

Stove top:  In a small saucepan, combine remainder of broth with flour mixture. Cook on medium until boiling, while stirring constantly with a wire whisk. Continue stirring until thickened.

Microwave:  In a 4 cup glass measuring cup, combine remainder of broth with flour mixture. Heat on high for 2-3 minutes (stirring well with a wire whisk after each minute) or until thickened.

Thanks again to Brenda J. Ponichtera, R.D. from Quick & Healthy Recipes and Ideas, 3rd Edition published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association -



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