Mashed Cauliflower
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Mashed Cauliflower
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This Mashed Cauliflower recipe is delicious, packed with flavor, and low-carb! Ready in 20 minutes or less, it's a perfect side dish under 100 calories per serving!
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Ingredients
- 1 large head of cauliflower 2-2 ¼ pounds
- 1 cup low sodium broth chicken or vegetable
- 3 Tablespoons milk anything but skim
- 3 Tablespoons reduced-fat or nonfat cream cheese
- ¼ teaspoon garlic salt
- freshly ground black pepper to taste
- salt to taste
- freshly chopped chives or parsley optional
Instructions
- Separate the cauliflower into florets and finely chop the core.
- In a pot, bring broth to a simmer over high heat. Add the cauliflower, cover, and reduce heat to medium.
- Cook for 12-15 minutes until the cauliflower is very tender.
- Drain and discard the liquid (the drier the cauliflower, the better!).
- Transfer drained cauliflower to a food processor or large bowl.
- Add milk, cream cheese, and garlic salt.
- Process or mash with a potato masher until you reach your desired consistency.
- Season with salt and pepper to taste.
- Garnish with fresh herbs if desired, and serve!
Nutrition Information
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Serving
1cup
Calories
91kcal
(5%)
Carbohydrates
13g
(4%)
Protein
6g
(12%)
Fat
3g
(5%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
0.2g
Monounsaturated Fat
1g
Cholesterol
7mg
(2%)
Sodium
271mg
(11%)
Potassium
723mg
(21%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
80IU
(2%)
Vitamin C
101mg
(112%)
Calcium
79mg
(8%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 91 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 91kcal | 5% |
| Carbohydrates | 13g | 4% |
| Protein | 6g | 12% |
| Fat | 3g | 5% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 7mg | 2% |
| Sodium | 271mg | 11% |
| Potassium | 723mg | 15% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 80IU | 2% |
| Vitamin C | 101mg | 112% |
| Calcium | 79mg | 8% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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