Tuesday, September 1, 2009

Can't Miss Mashed Potatoes

Tuesday dinner is going to have to be a simple meal like yesterdays was. I have chosen a simple flank steak, seasoned with salt and cracked black pepper and granulated garlic and will broil it to medium rare, about 3 or 4 minutes on each side. Portion size is 3 ounces cooked for 3 protein exchanges. Flank steak is a very lean meat and is delicious. I am kind of a steak purest and don't like a lot on my steak. I enjoy the flavor of the beef. For my side dishes I have chosen Spiced Garlic Broccoli and Mashed Potatoes.
To prepare the broccoli you will need fresh or frozen broccoli florets, crushed red pepper flakes, minced garlic and olive oil. The amounts depends on how many you are cooking for. This is a simple recipe and is very forgiving. For fresh broccoli all you need to do is place a large skillet on medium heat and add about 1/2 cup water. Bring to simmer and add the broccoli. Cover and cook for about 5 to 7 minutes or until the broccoli is crisp tender and all of the water has evaporated. Add about 1 teaspoon of olive oil and stir. Add crushed red pepper flakes and minced garlic. I use about 1/4 tsp. crushed red pepper flakes and 1 Tbsp. minced garlic for the florets from one large bundle of broccoli but it is entirely up to your taste and how hot and garlicky you like it. Heat to lightly brown the garlic, stirring frequently. That's it! Really simple and delicious. If you are using frozen just eliminate the step with the water and go right to adding olive oil, crushed red pepper flakes and garlic to your skillet, then add broccoli. Don't forget that a one cup serving of cooked broccoli is equal to 15 g carbohydrate or 2 carbohydrate exchanges.
Now for the best part...the mashed potatoes. Here is my recipe and I hope you enjoy it. The best part of this recipe is that you can enjoy twice the amount of mashed potatoes for very few extra grams of carbohydrates and there is more fiber. Please read the Nutritional Information at the bottom of the recipe.

Can't Miss Mashed Potatoes

Creamy texture with a delicious potato taste, you'll never
know you are missing all those carbs!

2 large Yukon Gold or Idaho potatoes (24 ounces)
5 cups cauliflower (one large head)
1 Tbsp. unsalted butter
2 Tbsp. reduced fat sour cream
1 Tbsp. chives (fresh or dried)
1/2 cup low sodium chicken stock, optional
salt and pepper to taste

I prefer to leave the potato skin on but this is entirely up to your own taste. Cut potatoes and cauliflower florets into equal sized pieces and add to a large pot of cold salted water. Bring to boil, reduce heat and cover. Cook for between 15 and 20 minutes or until tender. Drain and return to pot over very low heat for a few minutes to evaporate any excess liquids, watching it and stirring occasionally. Remove from heat and mash or run through a potato ricer or food mill. Stir in the butter, sour cream and chives. Season to taste with salt and pepper. The cauliflower keeps the mixture moist enough and no additional liquids should be needed. If it is too thick add up to 1/2 cup low sodium chicken stock, one tablespoon at a time, until desired consistency is reached.
  • The following options for the Can't Miss Mashed Potatoes are not included in the nutritional value and do not make any appreciable difference.
  • Add three or four peeled cloves of garlic to the cooking water with the potatoes and cauliflower and mash with mixture for a mild garlicky mashed potato.
  • Add the zest of 1/2 lemon to the mashed potatoes along with the chives for a bright, light lemon essence.

Nutritional Information
Yields 6 one cup servings
Amount per serving

Calories 140.2

Total Carbohydrate 26.1 g

  • Dietary Fiber 4.8 g
  • Sugars 1.1 g

Total Fat 2.9 g

  • Saturated Fat 1.7 g
  • Polyunsaturated Fat 0.3 g
  • Monounsaturated Fat 0.8 g

Cholesterol 7.5 mg
Sodium 114.7 mg
Potassium 814.4 mg
Protein 4.4 g

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