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Mashed Taters

Mashed Taters in a bowl
Makes: 5 Servings

This is a very quick and easy side dish. This three-step dish can be ready in minutes.

Ingredients

  • 4 1/2 cups water
  • 4 1/2 teaspoons light buttery spread
  • 4 1/2 cups dehydrated potatoes
  • 1/4 cup low-fat milk
  • 1/2 tablespoon garlic powder (optional)

Directions

  1. Over medium to high heat, combine water and light buttery spread in a medium-sized pot, and bring it to a boil.
  2. Turn off heat; add potatoes and mix well.
  3. Add milk to potatoes and mix well. If using garlic powder, add that too.

Notes

Tip: Change the recipe by adding fresh onion, green pepper, blended American and skim cheese, or substitute chicken broth for a rich flavor with less fat. Remember that adding chicken broth will increase the sodium.

Source:

A Harvest of Recipes with USDA Foods
USDA Food Distribution Program on Indian Reservations
Adapted from a recipe submitted by Alicson Scott, Chickasaw Nation, Get Fresh! Nutrition Education Program

Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 211
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 1 mg
Sodium 80 mg
Carbohydrates 45 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 37 mg
Iron 1 mg
Potassium 614 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 211
Total Fat 2 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 1 mg
Carbohydrates 45 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 5 g
Minerals
Calcium 37 mg
Potassium 614 mg
Sodium 80 mg
Copper 0 mg
Iron 1 mg
Magnesium 39 mg
Phosphorus 97 mg
Selenium 7 mg
Zinc 0 mg
Vitamins
Vitamin A 63 mcg
Vitamin B6 0.4 mg
Vitamin B12 0.1 mcg
Vitamin C 44 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 8 mcg
Folate 25 mcg
Thiamin 0.5 mg
Riboflavin 0.1 mg
Niacin 3 mg
Choline 32 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 3/4 cups
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025