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| Recipe: Cajun Mashed Potatoes |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 15 min.
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| Ingredients: |
- 4 russet potato, peeled and cut into 1-0/1 inch pieces
- 2 Tbs. unsalted butter
- 1/4 cup milk
- 1 tsp. sugar
- 1/2 cup bottled roasted red bell peppers, drained and sliced
- 1/2 tsp. Cajun spice mix
- 1 Tbs. fresh thyme, chopped
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| Cooking Directions: |
Place potatoes in a steamer basket over boiling water. Cover pan and
steam 10-12 minutes or until tender. Drain. Mash well with a
potato masher or fork, or push potato through a sieve. Add remaining
ingredients and beat until butter is melted. |
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| Per Serving:
calories 220, fat 7.9g, calories from fat 32%, protein 4.6g, cholesterol 17.6mg, dietary fiber 3.3g
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| Nutrients |
Exchanges |
| Calories |
220 |
Milk Exchanges |
0.1 |
| Protein |
4.6g |
Vegetable Exchanges |
0.3 |
| Carbohydrates |
37.4g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
3.3g |
Bread Exchanges |
1.9 |
| Sugar |
5.7g |
Other Carbohydrates/Sugar Exchanges |
0.1 |
| Fat Total |
7.9g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
4.5g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
2.3g |
Fat Exchanges |
1.2 |
| Poly-unsaturated Fat |
1.1g |
| % Calories from Fat |
32% |
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|
| Cholesterol |
17.6mg |
| Sodium |
41.6mg |
| Vitamins |
Minerals |
| Vitamin A |
107.8IU |
Calcium |
41.7mg |
| Thiamin (B1) |
1.8mg |
Copper |
0.6mg |
| Riboflavin (B2) |
0.7mg |
Iron |
1.6mg |
| Niacin (B3) |
3.0mg |
Magnesium |
44.2mg |
| Vitamin B6 |
0.6mg |
Manganese |
0.6mg |
| Vitamin B12 |
0.1mcg |
Phosphorus |
106.4mg |
| Vitamin C |
54.5mg |
Potassium |
1000.0mg |
| Vitamin E |
2.0IU |
Selenium |
0.8mcg |
| Folate |
28.3mcg |
Sodium |
41.6mg |
| Pantothenic Acid |
0.9mg |
Zinc |
0.9mg |
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