As our article on resistant starch discusses, potatoes (and other starchy foods) can have some rather unexpected benefits, making them good foods to bring (back) to the dinner table. The baking potatoes used in this recipe are fluffier and drier than the Yukon Gold potatoes, but the combination makes a light, creamy, and extremely flavorful smash.
- 1 pound baking potatoes, well scrubbed and cut into 2-inch chunks
- 1 pound Yukon Gold potatoes
- 8 cloves garlic, peeled
- 4 cups water
- ½ teaspoon salt
- ½ cup milk
- Add-ins (see below; optional)
- In a large pot, combine the baking potatoes, Yukon Gold potatoes, garlic, water, and ¼ teaspoon of the salt. Bring to a boil over medium heat.
- Reduce to a simmer and cook until the potatoes are tender, but not falling apart, about 20 minutes. Drain, reserving ¼ cup of the cooking liquid.
- Return the potatoes to the pot and add the remaining ¼ teaspoon salt, the reserved potato cooking water, and the milk. With a potato masher, mash the potatoes until still quite lumpy.
- Serve the potatoes as is, or stir in one of the add-ins below.
Makes 4 servings; per serving: 230 calories, 1g total fat (0.7g saturated), 6g dietary fiber, 50g carbohydrate, 6g protein, 325mg sodium.
Add-ins
- Spicy Corn & Cheese: Stir in 1 cup shredded Manchego cheese, 1 cup corn kernels, and 1 minced jalapeño pepper.
- Sun-Dried Tomatoes: Stir in 3⁄4 cup chopped sun-dried tomatoes.
- Green Herbs: Stir in 1 cup chopped cooked spinach, ¼ cup minced dill, and 2 tablespoons minced scallions.
A Different Spin: Caramelized Onion-Topped Potatoes
- Follow the directions for Smashed Potatoes, but while the potatoes are cooking (step 2), in a large nonstick skillet, heat 2 teaspoons of olive oil over medium heat.
- Add 2 large onions, diced, and a small sprinkle of salt, and cook, stirring frequently, until the onions are golden brown and tender, about 20 minutes.
- Mash the potatoes as directed and serve topped with the onions.
From The Wellness Kitchen
