Craving Life ~ Garlic Mashed Potatoes

When asked to bring mashed potatoes for a holiday dinner the challenge was a dish that was both tasty and healthy. I wanted to get as much nutrition into the dish as possible while still maintaining the rich texture and taste that I expect from holiday mashed potatoes.

Here are some stats for this dish made with the skin on compared to without the skin:

  • Calories:      175       compared to 200   ( 12.5% decrease )
  • Carbs:           26.7 g  compared to 32.9  ( 18.8% decrease )
  • Protein:        4.4 g     compared to 4.1    (   6.8% increase  )
  • Potassium:  762 g    compared to 570   ( 25.2% increase  )

This recipe is designed to easily multiply to any number of servings required.


Red Skin Garlic Mashed Potatoes
Prep time
Cook time
Total time
Serves: 2
  • ⅔ lb (300 g) red skin potatoes
  • 1 Tbsp (15 g) butter
  • ⅓ cup (80 ml) milk (I use skim)
  • ¼ tsp black pepper
  • ¼ tsp salt (or to taste)
  • 1 clove of garlic minced
  1. Scrub and cut potatoes into 1-inch (2.5 cm) cubes.
  2. Put the cubed potatoes into a saucepan and just barely cover the potatoes with cold salted water.
  3. Cover with lid and bring to a boil.
  4. Turn down the heat and simmer for about 15 minutes - until the potato cubes are fork tender. If in doubt, cook them longer because this is what helps makes them mash easily, smooth (no lumps) and fluffy.
  5. Drain into a colander.
  6. Place butter into now-empty saucepan and melt over medium heat.
  7. Add minced garlic and sauté for 30 seconds to a minute. (Do not brown the garlic; just allow its flavor to infuse the butter.)
  8. Add and stir in the pepper and salt to the pot.
  9. Add the milk, stir, and heat to hot (steaming) but not boiling.
  10. Return potatoes to pot (turn off heat under pot) and mash with a potato masher until all the lumps are gone and everything is incorporated.
These mashed potatoes can be prepared in advance:
• Transfer to oven/microwave safe serving dish.
• Cover with plastic wrap eliminating air pockets.
• Let cool on the counter.
• To reheat, remove plastic wrap. Cover dish and reheat in the oven (350 degree) for 30 minutes stirring mid-way through, or reheat in a microwave oven.
Nutrition Information
Serving size: 200 g Calories: 175 Fat: 6.0 Saturated fat: 3.7 Carbohydrates: 26.7 Sugar: 3.5 Sodium: 363 Fiber: 2.7 Protein: 4.4 Cholesterol: 16


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