Mashed Parsnips and Potatoes

Name: Mashed Parsnips and Potatoes
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1/3 cup, peeled and chopped Parsnips; 1/2 medium, peeled and chopped Russet Potato; 4 teaspoons Milk (Low-Fat); a pinch Salt; a pinch Black pepper; a pinch Garlic powder; 1/2 teaspoon Butter (Stick, Unsalted)

Boiled parsnips and potatoes mashed with low-fat milk and a little butter — about 154 calories per half-cup serving.

154kcal per serving

3.7gprotein

28.5gcarbs

2.9gfat

11 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep10 min

Cook20 min

Total30 min

Makes1 serving

DifficultyEasy

Mashed parsnips and potatoes is ordinary mash with a third of the potato swapped for parsnip, which adds a faint sweetness and more fibre. Both are boiled together, drained and mashed with a little low-fat milk and butter. One half-cup serving comes to about 154 calories with 4 g of protein.

Cut the parsnips and potatoes to the same size, start them in cold water and bring it up to a boil together. Parsnips are softer than potatoes, so if the pieces are uneven the parsnip turns to paste before the potato is done. Drain well and let the steam escape for a minute before mashing.

Serve it with roast chicken, meatloaf or a pork chop. It keeps three to four days in the fridge and reheats with a splash of milk; leftover mash also makes good potato cakes in a skillet. Carrots or celeriac can replace the parsnip in the same amount.

Ingredients

Servings

Parsnips1/3 cup, peeled and chopped (44 g)
Russet Potato1/2 medium, peeled and chopped (107 g)
Milk (Low-Fat)4 teaspoons (20 g)
Salta pinch
Black peppera pinch
Garlic powdera pinch
Butter (Stick, Unsalted)1/2 teaspoon (2.5 g)

Cook’s tips

Start the vegetables in cold water, not boiling, so the outside does not overcook before the centre is soft.
Mash while hot and add the milk warm if you can; cold milk into hot potato makes the mash gluey.
Refrigerate leftovers within 2 hours; they keep 3 to 4 days and reheat in a covered pan with a splash of milk.
Contains: milk (butter, low-fat milk).
Naturally gluten-free. For a dairy-free version, use olive oil in place of butter and unsweetened oat milk in place of the milk.

Method

Wash your hands and all surfaces before you start.
Peel the parsnips and potatoes and cut into pieces of the same size.
Put them in a saucepan, cover with cold water and bring to a boil. Simmer until soft, 15 to 20 minutes.
Drain well and mash in the pan.
Stir in the milk, salt, pepper, garlic powder and butter until smooth.
Serve warm. Refrigerate leftovers within 2 hours.

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