UHC Recipe: Healthy Champ (Mashed Potatoes from Ulster)

Servings, about 1 cup each

Active Time: 25 minutes    Total Time: 40 minutes


  • 1 1/2 pounds potatoes, preferably Yukon Gold, peeled and cut into chunks
  • 1 cup chopped leeks, washed
  • 1 cup low-fat milk
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste


  1. Place potatoes in a saucepan and cover with cold salted water. Bring to a boil and cook, partially covered, until tender, about 15 minutes.
  2. Meanwhile, combine leeks and milk in another saucepan. Bring to a simmer over low heat. Cook, partially covered, stirring occasionally, until the leeks are tender, about 15 minutes.
  3. Drain the potatoes and return them to the pan. With a potato masher, mash until smooth. Stir in oil and the warm leeks and milk. Season with salt and pepper.


Per serving: 213 calories; 4 g fat ( 1 g sat , 3 g mono ); 4 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 7 g protein; 2 g fiber; 192 mg sodium; 40 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value).

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 1/2 vegetable, 1/2 fat

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