Simple Mashed Potatoes & Fat-Free / Gluten-Free Gravy
- 4 potatoes
- 4 teaspoons butter
- 1 quart beef stock (I use Kitchen Basics)
- 1 cup red wine
- 1/2 shallot, chopped
- 6 crimini mushrooms, chopped
- 1 rounded teaspoon potato starch
- Salt & pepper to taste
- Reduce your cup of red wine to nearly a syrup, add stock, shallots and mushrooms. Bring to a boil on high and reduce by half. Once reduced, strain out the shallot & mushroom, return to heat, bring back to a boil and introduce your potato starch in a cold water or cold beef stock slurry. Bring back to a boil & stir to thicken. Salt & pepper to taste (about a tsp of salt & half tsp of pepper for me).
- Peel potatoes, cut into large chunks, boil until a fork will pierce through with no effort and break the chunk in half. Strain the water, toss your butter in the bottom of the pan, return the potatoes and take a masher to them. Salt & pepper to taste (about 2 tsp salt and half tsp pepper for me).
And that’s it. The shallot & mushroom really make the sauce or gravy special. Typically, you’ll want to sauté those in butter first, but since we’re doing this the low fat way, I just tossed ’em directly into the stock reduction at the front end. Didn’t notice any difference.
I recommend eating it with a spoon. I had the equivalent of probably 2 1/2 potatoes and Beatrice one potato. We have some leftovers for breakfast.
Marie’s Fried Potato, Bacon, Mushroom, Roasted Garlic and Grape Tomato Extravaganza
See picture. Shouldn’t this be making me fat? And yet…. down 2.2 lbs this morning after 4 days of this diet.
On a caloric deficit of only about 500-600 C a day.
And I’m well hydrated (not thirsty, skin plump) as you’d expect from topped-up glycogen stores.
- 1.2 lbs microwaved then ‘fried’ potatoes in 2 tbsp olive oil
- 4-5 marinated mushrooms
- 3 grape tomatoes
- 4-5 roasted garlic cloves
- 3 slices bacon
Twice a day, but the other time no meat and a bit less potatoes, about 1 lb. Can’t handle more than a total of about 1.8 – 2.2 lbs a day. Sometimes instead of bacon, I use strips of liver (6oz) or strips of steak (4oz). First day was straight-up boiled potatoes, but still with the goodies.
So there you have it, 2 dishes and as you can see from Marie’s story, a bit more protein and a bit more fat doesn’t seen to have any adverse effect.
Here’s one more idea I did this afternoon, 1 potato. I think this has been mentioned by someone in comments somewhere. Nuke it for 5 minutes, then place in the refrigerator for 30 minutes. It’ll be warm by this point, neither hot nor cold. Peel it by just using your fingernail to raise a piece and pull. Slice it about 1/4″ think, lay out on a plate and sprinkle liberally with salt. Then dash it with malt vinegar, not too much. Very, very tasty.