Cauliflower Mash Recipe

Looking for an easy Cauliflower Mash recipe? Learn how to make Cauliflower Mash using healthy ingredients.


Submitted by foxriver

Makes 15 servings



Makes 10 1/2 cup portions = 58 calories each. Very high in Fiber and Potassium!

Recipe Ingredients for Cauliflower Mash

33 3/5 oz Cauliflower, broken into florets (3 small heads)
32 1/5 oz potato
4 oz 2% milk
1/2 cup monterey jack cheese
1 dash salt
1 dash ground black pepper
2 tbsp lemon juice (cuts out the cooking smell)

Recipe Directions for Cauliflower Mash

  1. Break or cut cauliflower into florets and chop the tender green leaves finely.

  2. scrub and chop potato into small pieces (leave skin on).

  3. Boil water and add lemon juice, cauliflower and potato.

  4. Bring back to boil and simmer until very tender (approx 10-15 minutes)

  5. Drain off water.

  6. Add milk and seasonings to pot.

  7. Mash together (with masher, not whisk).

  8. Adjust seasoning to taste.

  9. Serve while hot or separate into portions for freezing.

Categories

Side Dish

Nutrition Facts
Serving Size 137.7g
Amount Per Serving
Calories
82
Calories from Fat
13
% Daily Value*
Total Fat
1.5g
2%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
5mg
2%
Sodium
63mg
3%
Potassium
463mg
13%
Total Carbohydrates
14.7g
5%
Dietary Fiber
2.9g
12%
Sugars
2.4g
Protein
3.7g
Vitamin A 1% Vitamin C 71%
Calcium 6% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • High in dietary fiber
  • High in potassium
  • High in vitamin B6
  • Very high in vitamin C
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