Recipe: Cream Cheese Whipped Potatoes

This version of mashed potatoes is full of flavor but not the fat. Made with nonfat and low-fat dairy, it has all the tasty spuds you need for a classic side dish.

Ingredients

• 2 lbs potatoes
• 3/4 cup nonfat milk
• 4 tablespoons low-fat cream cheese
• 4 tablespoons nonfat sour cream
• 1 teaspoon salt
• Black pepper to taste

Directions

1. Peel potatoes; cut into small chunks. Cover with water; bring to a boil and simmer until fork tender; about 20 to 30 minutes.
2. Drain and return to pot, reducing heat to low. Add remainder of ingredients and heat through (potatoes mash better when other ingredients are warm).
3. Mash with hand mixer or with electric mixer.

Alternatively: Cook potatoes per directions ahead of time, drain, cover and refrigerate in a microwave-safe container. Just before serving, add remaining ingredients and microwave until hot, about 6 minutes total — stopping to stir once at 3 minutes. Whip with hand mixer or electric mixer.

Ingredient health benefits

• Potatoes: These starchy vegetables have gotten a lot of bad press over the years, but in moderation, potatoes have a lot to offer. They’re high in vitamin C and vitamin B6, which promote immunity, brain health and a happy heart. Potatoes are also a source of potassium and fiber. To get the most out of your tubers, cook them with the skin on!
• Milk: What’s not to love about a beverage that loves you back? Dairy milk is full of vitamins and minerals like vitamin B12, vitamin K2 and zinc. These nutrients support your blood, brain, bones and eyes. Drinking milk or adding it to your meals is an excellent way to get calcium, which your body needs to build strong bones and healthy teeth. It’s also a vegetarian-friendly complete protein, meaning that it has all the amino acids your body can’t make by itself.
• Salt: Like the humble potato, salt is often made out to be the bad guy. But salt is actually necessary for your survival. It provides important electrolytes and helps balance the levels of fluids in your body, keeping you hydrated even on hot days or during your workout routine. It also supports the basic functions of your heart, muscles and brain. Consuming salt becomes a problem when you have too much of it in your daily diet.
• Pepper: Salt’s perfect partner, black pepper, is more than just a flavor enhancer. Pepper helps your body absorb important nutrients, making it a benefit enhancer as well. Pepper may also fight chronic inflammation, especially in combination with ginger and turmeric.

Nutrition information (per serving)

Makes 8 servings

Calories: 136 (12% calories from fat)
Fat: 1.5 g
Saturated fat: 0.9 g
Protein: 4 g
Carbohydrates: 22 g
Fiber: 1.8 g