Hearty Mashed Potatoes
Turn ordinary mashed potatoes up a notch with garbanzo beans for extra protein and fiber!
营养成分（每份）
每份数值 · 每份分量: 1 cup prepared potatoes, 1/6 of recipe (247g)
193
卡路里
8g
蛋白质
36g
碳水
3g
脂肪
6g
膳食纤维
4g
糖
164mg
钠
饱和脂肪 1 g · 胆固醇 3 mg
圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。
食材
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
步骤
- 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.
来源: USDA MyPlate Kitchen · Food and Health Communications, Inc.
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