Four medium potatoes (1-1/4 pound), Yukon Gold if available
2/3 cup fat-free milk
2 teaspoons margarine
1/4 teaspoon salt
Three large eggs, separated
1 tablespoon grated onion
1 tablespoon chopped fresh parsley
OR 1 teaspoon dried parsley flakes
3/4 cup (about 3 ounces) grated
OR finely shredded reduced-fat Cheddar cheese


Preheat the oven to 375-degrees. Prepare a 1-1/2-quart casserole with nonstick pan spray.

Peel, quarter, and boil the potatoes until tender. Drain and mash with 1/3-cup of the milk, the margarine, and salt.

In a small bowl, beat the egg yolks with the remaining 1/3-cup milk. Add the egg mixture, onion, parsley, and cheese to the potatoes; mix well.

In another bowl, beat the egg whites until stiff and fold them into the potatoes. Turn into the prepared casserole.

Bake for 35 to 40 minutes, or until a knife inserted in the center comes out clean. Serve immediately.

Recipe makes six, one-cup servings Mashed Potato Puff.

Nutritional Information per serving:
Calories: 164
Fat: 6g
Cholesterol: 114g
Sodium: 241mg
Carbohydrate: 17g
Fiber: 1g
Sugars: 3g
Protein: 10g
Diabetic Exchanges: 1 Starch, 1 Medium-Fat Meat