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Parsnip and Sweet Potato Mash

QUICK FACTS

  PREPARATION TIME
10 min (for 4 serves)

 
  COOKING TIME
20 min (for 4 serves)
  DINNER
Side Dish
 

SUMMARY

 

If you're bored with the regular mashed potatoes, here is a great tasting alternative. This recipe calls for parsnips, sweet potatoes, skim milk, reduced-fat butter, and chives. It is low in GI, fats and only has 143 kcalories per serve.

INGREDIENTS

6.00 cup (840 g)
  sweet potatoes, peeled, diced
18.00 parsnip (720 g)
  parsnips, peeled, diced
150 g
  reduced-fat butter
1.50 cup (390 g)
  skim milk
3 g
  cumin, ground
3 g
  white pepper, ground
3 g
  garlic powder
6.00 tablespoon (24 g)
  fresh chives, finely chopped
 

METHOD

1. Bring a large saucepan of salted water to a boil.

2. Add potatoes and parsnips and boil gently until tender, about 15 minutes. Drain well and transfer to a food processor.

3. Add butter and purée until smooth.

4. Add milk, cumin, pepper, and garlic powder. Blend well. 

5. Transfer in a serving dish and garnish with chives.

6. Serve and enjoy.

  NUTRITIONAL PANEL
Per Serve
Energy:
599.8 kJ  (143.4 kcal)
Protein:
4.5 g
Total Fat:
5.2 g
-Saturated:
3.3 g
-Mono-Unsaturated:
1.3 g
-Poly-Unsaturated:
0.3 g
Total Carbs:
18.0 g
-Complex Carbs:
9.3 g
-Sugar:
8.7 g
Fibre:
3.6 g
Water:
142.9 mL
Alcohol:
0.0 g
Cholesterol:
17.2 mg
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