Low-Fat Mashed Potatoes

When developing our recipe for low-fat mashed potatoes, we knew right off the bat that we couldn’t forgo the butter altogether, since its flavor is integral to the mashed potatoes, but we did have to reduce the amount significantly. In our lightened recipe we wanted just enough butter to impart its flavor, unlike classic mashed potatoes, where the butter also adds a creamy texture and rich mouthfeel. Working with 2 pounds of potatoes, which serves four, we added only 1 tablespoon of butter for flavor, and then moved on to the dairy to give our potatoes a smooth and creamy texture.

When considering dairy, we investigated both the type and the quantity. We tried the lowest fat products first. Mashed potatoes made with skim milk were watery, wimpy, and washed-out, and batches made with fat-free evaporated milk had an off-sweetness that competed with the flavor of the potatoes and butter. 2 percent milk was just as good as whole so we decided to stick with it.

Without the stick of butter or richness from the half-and-half, we needed an ingredient that would enrich the potatoes, giving them the illusion of butter and cream, we settled on low-fat sour cream, since it is a natural pairing with potatoes (think latkes and baked potatoes).

At just 260 calories and 5 grams of fat per serving, these are good enough to serve your family for any holiday dinner.

 

To download this recipe as a Word document, click here.

 

Serves 4

This recipe yields smooth mashed potatoes. If you don’t mind (or prefer) lumps, use a potato masher. Mashed potatoes stiffen and become gluey as they cool, so they are best served piping hot. If you must hold mashed potatoes before serving, place them in a heatproof bowl, cover the bowl tightly with plastic wrap, and set the bowl over a pot of simmering water. Be sure to occasionally check the water level in the pan. The potatoes will remain hot and soft-textured for 1 hour.

 

2 pounds russet potatoes (about 4 medium), scrubbed, peeled, and cut into 1-inch chunks

Salt

3/4 cup 2 percent milk, warmed

1 tablespoon unsalted butter, melted

1/4 cup low-fat sour cream

Ground black pepper

1. Place the potatoes and 1 tablespoon salt in a large saucepan and add enough water to cover the potatoes by 1 inch. Bring to a boil over high heat, then reduce the heat to medium-low and simmer until a fork can be slipped easily into the center of the potatoes, about 18 minutes. Drain the potatoes.

2. Set a food mill or ricer over the now-empty but still-warm saucepan. Working in batches, drop the potatoes into the hopper of the food mill or ricer and process into the saucepan.

3. Stir in the milk and melted butter with a wooden spoon until incorporated. Gently fold in the sour cream. Season with salt and pepper to taste and serve immediately.

PER SERVING: Cal 260; Fat 5 g; Sat fat 3.5 g; Chol 15 mg; Carb 49 g; Protein 6 g;