Diabetes-Friendly Recipes

Smashed Potatoes

Servings: 4
Prep time:
Cook time:
Total: 30 minutes


  • 1 pound baby red potatoes, scrubbed
  • 3 cloves garlic, peeled and cut in half
  • 2/3 cup skim milk, heated
  • 2 teaspoons minced picked jalapeño chiles
  • salt (optional)
  • freshly ground pepper to taste


  1. If potatoes are larger than 1 inch in diameter, cut in half or quarters. Drop into a large pot of boiling water along with the garlic. Cook until tender when pierced with a fork, about 15-20 minutes.
  2. Drain potatoes and begin mashing potatoes and garlic with a potato masher or electric mixer. Add hot milk and continue mashing until potatoes are desired consistency.
  3. Stir in chiles and season with salt (if using) and pepper. Serve immediately.

Nutrition Information


Per serving:95 calories (0% calories from fat), 5 g protein, 0 total fat (0 saturated fat), 23 g carbohydrates, 2 g dietary fiber, 1 mg cholesterol, 39 mg sodium
Diabetic exchanges:1 1/2 carbohydrate (bread/starch)


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