Golden Smashed Potatoes

Vegetarian
Gluten Free
Health score
24%
Golden Smashed Potatoes
45 min.
6
202kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • cup milk fat-free
  • 0.5 teaspoon ground turmeric 
  • tablespoons maple syrup 
  • teaspoon mustard seeds 
  • tablespoon olive oil 
  • teaspoon salt 
  • 2.5 pounds yukon gold potatoes quartered

Equipment

  • frying pan
  • sauce pan
  • potato masher

Directions

  1. Place potatoes in a large saucepan; cover with water. Bring to a boil; reduce heat, and simmer 15 minutes or until tender.
  2. Drain; return potatoes to pan.
  3. While potatoes cook, heat oil in a small saucepan over medium heat.
  4. Add mustard seeds; cook 2 minutes or until seeds begin to pop.
  5. Add milk, syrup, and turmeric; simmer until reduced to 1/2 cup (about 10 minutes).
  6. Add milk mixture, salt, and pepper, and mash with potato masher or fork to desired consistency.
  7. Serve immediately.

Nutrition Facts

Calories202kcal
Protein10.46%
Fat11.99%
Carbs77.55%

Properties

Glycemic Index
31.75
Glycemic Load
26.5
Inflammation Score
-8
Nutrition Score
11.889999928682%

Flavonoids

Kaempferol
1.51mg
Quercetin
1.32mg

Nutrients percent of daily need

Calories:201.59kcal
10.08%
Fat:2.74g
4.21%
Saturated Fat:0.41g
2.55%
Carbohydrates:39.86g
13.29%
Net Carbohydrates:35.57g
12.93%
Sugar:7.57g
8.41%
Cholesterol:1.23mg
0.41%
Sodium:416.47mg
18.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.38g
10.76%
Vitamin C:37.31mg
45.23%
Vitamin B6:0.59mg
29.33%
Potassium:889.08mg
25.4%
Manganese:0.49mg
24.56%
Fiber:4.3g
17.19%
Phosphorus:156.27mg
15.63%
Magnesium:52.24mg
13.06%
Vitamin B1:0.18mg
12.19%
Vitamin B2:0.2mg
11.8%
Copper:0.21mg
10.58%
Vitamin B3:2.08mg
10.4%
Iron:1.63mg
9.05%
Calcium:86.48mg
8.65%
Folate:31.96µg
7.99%
Vitamin B5:0.71mg
7.12%
Zinc:0.82mg
5.46%
Vitamin K:5.32µg
5.06%
Vitamin B12:0.24µg
3.95%
Selenium:2.44µg
3.49%
Vitamin D:0.45µg
2.99%
Vitamin E:0.39mg
2.58%
Vitamin A:88.15IU
1.76%
Source:My Recipes