夕食簡単

Hearty Mashed Potatoes

Name: Hearty Mashed Potatoes
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 6
Ingredients: 4 potatoes; 1 can garbanzo beans, low-sodium; 1/2 cup milk, non-fat; 1/4 cup Parmesan cheese; 1/2 teaspoon garlic powder; black pepper

Turn ordinary mashed potatoes up a notch with garbanzo beans for extra protein and fiber!

35 min6 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 cup prepared potatoes, 1/6 of recipe (247g)

193

カロリー

タンパク質

36g

炭水化物

脂質

食物繊維

糖類

164mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 3 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

potatoes
4 · baking, peeled and cut in chunks, about 2 pounds
garbanzo beans, low-sodium
1 can · 15 ounce, drained
milk, non-fat
1/2 cup · or fortified soy milk
Parmesan cheese
1/4 cup
garlic powder
1/2 teaspoon
black pepper
to taste

作り方

1
Wash hands with soap and water
2
Place the potatoes in a large sauce pan and cover with water. Bring to a boil over high heat then reduce to a simmer.
3
Add the garbanzo beans 10 minutes after potatoes start cooking. Continue cooking until potatoes are fork tender, about 20 minutes.
4
Drain water and place the sauce pan back on the stove. Mash the beans and potatoes using a potato masher or hand beaters.
5
Add the milk, cheese and seasonings.
6
Reheat if necessary. Serve hot.

出典: USDA MyPlate Kitchen · Food and Health Communications, Inc.

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