Wasabi Mashed Potatoes with Caramelized Sweet Onions

Preparation time: 10 minutes

4 servings

Cooking time: 20 minutes

305 calories per serving, 19% from fat

RealAge effect if eaten 12 times a year:

RealAge-effect ingredients:

3.1 days younger. This recipe can be hot.

Onions, buttermilk, olive oil (potassium, calcium, healthy fats)

ingredients

2 pounds red potatoes or red steamers, scrubbed

1¼ tablespoons extra-virgin olive oil

2 cups chopped sweet or yellow onions

1¼ teaspoons salt

1¼ cups 1% low-fat buttermilk

1 tablespoon wasabi powder (see Substitutions)

preparation

Bring a large pot of water to a simmer. Cut potatoes into 1-inch chunks. Add to water; return to a simmer. Simmer uncovered until potatoes are tender when pierced with tip of a knife, about 14 minutes.

Meanwhile, heat a medium saucepan over medium-high heat. Add oil, then onions. Cook 8 to 10 minutes or until onions begin to brown, stirring occasionally. Remove from heat.

Drain potatoes; return to same pot. Sprinkle salt over potatoes; cook over medium heat 30 seconds to dry potatoes. Add buttermilk and wasabi powder; turn off heat. Mash with a potato masher until desired consistency. Stir in onion mixture; transfer to serving plates.

substitutions: Red potatoes kept at room temperature for a few days make fluffy mashed potatoes, but Yukon Gold or russets may replace them, with some extra effort: add a little more buttermilk, as the russets and Yukon Golds have a drier texture.

Wasabi is a root found in Japan. The pungent green Wasabi paste may replace the powder for an even hotter, cleaner heat in the dish.

tips: Caramelizing the onions adds sweetness, bringing out their natural sugars and replacing the roundness your palate may expect from butter or cream. Another way to accomplish this goal is to add a head of peeled, mashed roasted garlic to the pot just before mashing. Roast garlic by cutting off the top of the head, wrapping it in aluminum foil with a teaspoon of olive oil, and placing it in a 500-degree toaster oven for 12 to 15 minutes. Cool, peel, and mash the garlic.

nutritional analysis

Total fat (g) 6.4

Sodium (mg) 822

Vitamin A (RE) 7

Fat calories (kc) 57.6

Calcium (mg) 113

Beta-carotene (RE) 0

Cholesterol (mg) 2.7

Magnesium (mg) 66

Vitamin C (mg) 35

Saturated fat (g) 1.2

Zinc (mg) 1.1

Vitamin E (mg) 1.3

Polyunsaturated fat (g) 0.6

Selenium (mcg) 4

Thiamin B1 (mg) 0.3

Monounsaturated fat (g) 4.2

Potassium (mg) 1095

Riboflavin B2 (mg) 0.2

Fiber (g) 4.7

Flavonoids (mg) 2.8

Niacin B3 (mg) 3.4

Carbohydrates (g) 56.1

Lycopene (mg) 0

Vitamin B6 (mg) 0.8

Sugar (g) 9.5

Fish (oz) 0

Folic acid (mcg) 42

Protein (g) 7.6

Nuts (oz) 0

Vitamin B12 (mcg) 0.2

FOR DESSERT