Quick and easy doesn’t have to be unhealthy: WillMac's Smashed Parmesan Potatoes
January 27, 2017
By Kay MacInnis, Registered Dietitian
You can do quick and easy without relying on the high fat, salt and sugar that so often go into making meal preparation quicker.
Sometimes you are just looking for easy. But that doesn’t mean you have to give in to the temptation to use processed foods. There are some pretty quick options that are still healthy!
For example, roasting vegetables is an easy and fast way to go. This recipe, which uses the small Dutch yellow potatoes, is an easy way to control portion. It also adds some fiber to the diet by keeping the peels on. If you are not a fan of rosemary, you might try chopped thyme or your favorite herb. I will share another secret with you: They are great even without the fresh herbs!
Potatoes are a carbohydrate and have gotten a bad rap. What we fail to realize is that it is how they are cooked, what is on them and how they are served that adds extra fat, salt and sugar to the potato. So skip the French fries or loaded baked potatoes and serve them baked, boiled or roasted – and watch the portions. Even if you have to limit your carbohydrate intake to control your blood sugars, they can be included if you follow these suggestions!
This dish is close to Kay's heart because it is her son's recipe. Healthy eating can run in the family.
Smashed Parmesan Potatoes
Ingredients:
- 24 ounces Dutch yellow baby potatoes
- 1/4 cup freshly grated Parmesan cheese
- Kosher salt and freshly ground pepper, to taste
- 1 tbsp. fresh rosemary, chopped.
Preparation:
- Put the potatoes in a large pot with enough water to cover by at least 2 inches.
- Cover and bring the water to a boil.
- Continue boiling until the potatoes are tender, about 15-20 minutes.
- Drain the potatoes.
- Place the potatoes onto a baking sheet sprayed with nonstick vegetable spray.
- Smash each potato with a fork or masher, until flattened but still in one piece.
- Top with Parmesan cheese and bake until cheese is melted.
- Top with rosemary. Salt and pepper to taste. Place into oven and bake for 18-20 minutes, or until golden brown and crisp.
Nutrition information: 101 Calories, 1.37 grams fat, 4 mg. cholesterol, 260 mg. sodium, 20.17 grams carbohydrate, 3.89 grams protein.
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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.
"She doesn't just give you the fish, she teaches you how to cook it."
– a Kay MacInnis fan and Providence Cooks! regular.