Roasted Garlic Mashed Potatoes
INGREDIENTS
1 garlic bulb, unpeeled splash of olive oil 4 large potatoes (Idaho or russet) about 1 cup Basic Chicken Stock (see recipe), or low-sodium canned salt to taste
freshly ground black pepper
DIRECTIONS
1. Preheat the oven to 350°F.
2. Place the garlic cloves in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven for 15-20 minutes until the garlic is golden brown and soft.
3. Remove from the oven and let cool.
4. Peel the potatoes and cut them in half. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes depending on the size of the potatoes. Drain.
5. Bring the stock to a boil, and turn down to a simmer.
6. Squeeze the roasted garlic cloves to release each clove of garlic. Mash the garlic with a fork and throw the skins away.
7. Mash the potatoes with a potato masher or fork, or use a food mill. Add the roasted garlic. Slowly add the stock until the desired consistency is reached.
8. Adjust the salt and pepper to taste.
SERVING SIZE- 1/2 cup
106 calories 0 fat 26 gcarbs 3 g fiber
Roasted Root Vegetables
INGREDIENTS
3 cups parsnips, peeled and sliced diagonally, 1/2-inch thick 3 cups carrots, peeled and sliced diagonally, 1/2-inch thick 3 cups rutabaga, peeled and sliced in wedges or chunks 6 thyme sprigs 1 tablespoon extra virgin olive oil 2 tablespoons fresh squeezed lemon juice (not bottled lemon juice) 1/2 teaspoon ground black pepper
1/2 teaspoon sea salt
DIRECTIONSSteam parsnips, carrots and rutabaga over boiling water for 6 minutes, until half cooked. Alternatively, place vegetables in a microwavable dish with 1/2 inch water, cover loosely with plastic wrap, and microwave for 4 minutes.
Preheat oven to 400°F. Drain vegetables and toss with thyme, olive oil, lemon juice, pepper and salt. Spread on a rimmed baking sheet and roast for 35 minutes, until browned and tender.
129 calories 2 g fat 3 g fiber
Low Fat Broccoli Casserole
6 servings
INGREDIENTS1/2 cup fat-free mayonnaise
1/2 cup fat-free sour cream
1 cup reduced-fat sharp cheddar cheese, grated
1/3 cup fat-free blue cheese dressing
1/2 cup liquid egg substitute or egg whites
1 teaspoon salt-free seasoning
1 teaspoon freshly ground black pepper
6 cups broccoli, chopped and steamed, or 1 pound frozen
broccoli, thawed
12 ounces sliced mushrooms
DIRECTIONSPreheat the oven to 350 degrees. Spray a 2-quart casserole or an 8-by-8-inch pan with nonstick cooking spray and set aside.
In a large bowl, combine the mayonnaise, sour cream, cheddar cheese, blue cheese dressing, egg substitute, seasoning and pepper. Add the broccoli and mushrooms, and stir to combine thoroughly. Place in the prepared pan and bake, covered, for 40 minutes. Uncover and bake for another 10 minutes.
129 calories 2 g fat 3 g fiber
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