Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.0% of RDA
• Calories: 6.8% of RDA
• Carbs: 6.1% of RDA
• Fat (total lipid): 10.9% of RDA
• Fiber: 4.1% of RDA
• Fructose: 0.5% of RDA
• Protein: 6.3% of RDA
• Sodium: 3.3% of RDA
• Sugar: 4.2% of RDA
• Vitamin A (IU): 8.4% of RDA
• Vitamin B6: 17.7% of RDA
• Vitamin C: 8.7% of RDA
• Iron: 3.4% of RDA
• Magnesium: 5.9% of RDA
• Manganese: 4.7% of RDA
• Niacin: 16.1% of RDA
• Potassium: 10.6% of RDA
• Zinc: 2.6% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
ROASTING THE GARLIC
1.
Preheat your oven to 400°F.
2.
Peel and discard the papery outer layers of the whole garlic bulb, leaving intact the skins of the individual cloves of garlic. Using a sharp knife, cut 1/4 to a 1/2 inch from the top of cloves, exposing the individual cloves of garlic.
3.
Place the garlic heads in a baking pan, cut side up (a muffin pan works great for this, as it keeps the garlic bulbs from rolling around).
4.
Drizzle a couple teaspoons of olive oil over each exposed head, using your fingers to rub the olive oil over all the cut, exposed garlic cloves.
5.
Cover the bulb with aluminum foil. Bake at 400°F (205°C) for 30-35 minutes, or until the cloves feel soft when pressedAllow the garlic to cool enough so you can touch it without burning yourself. Use a small small knife cut the skin slightly around each clove. Use a cocktail fork or your fingers to pull or squeeze the roasted garlic cloves out of their skins.
MAKING THE MASHED POTATOES
6.
Place peeled, cut and rinsed off potatoes in a pot and cover with water.
7.
Salt the water and bring to a boil.
8.
Reduce the heat to maintain a simmer and cook for 15-20 minutes or until fork tender.
9.
When the potatoes are cooked, drain well and return to the pot.
10.
Add the roasted garlic.
11.
Over very, very low heat, mash the potatoes and garlic.
12.
Stir in the butter and cream cheese.
13.
Stir in the milk until desired consistency. Taste and season.
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 136
Protein 7.03 g
Carbohydrates 16.9 g
Iron 0.64 mg
Fiber 1.15 g
Calcium 10.00 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
