Wednesday, January 5, 2011

RECIPE: Country Style Mashed Potatoes with Chilies

Recipe submitted by Holly Hicks, registered dietitian with Riverside Wellness and Fitness Center in Denbigh. Adapted from a recipe originally appearing in the Daily Press.

(Yields: 6 servings)
8 small peeled and trimmed carrots
5 red skinned potatoes
1/3 cup sour cream
1 T butter
1 (4 oz) can diced mild green chilies
1 tsp salt
fresh pepper to taste
1 bunch green onions, trimmed and sliced (include half of the dark green stalks)

Place carrots and potatoes in a large pot. Cover vegetables with water and bring to boil on high heat. Boil, 20 - 25 minutes, until potatoes are tender. Drain. Coarsely mash potatoes and carrots with a potato masher. Add sour cream, butter, chilies, salt and pepper. Stir to combine. Add green onions and stir. Taste and adjust seasonings as needed.
Why it's good for you:
Food Phytochemical* Action
Carrot Beta Carotene Protects the immune system

Potatoes Vitamin C Guards against harmful actions in cells

Chilies Capsaicin Prevents toxic molecules from invading and damaging cells, thereby discourages the growth of cancerous cells

Green Onions Allylic Sufide Intercepts and detoxifies carcinogens, slowing tumor growth

* Information on phytochemicals is from Nancy Clark's Sports Nutrition Guidebook, Human Kinetics, 1997. Guy Arrellano Kurt Hesson Katy Mings Christian Hinnenkamp Max Chitty

No comments:

Post a Comment