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Mashed Cauliflower Recipe

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


Submitted by elizward

Makes 4 servings



From: http://lowcarbdiets.about.com/od/lowcarbsidedishes/r/cauliflowermash.htm

Recipe Ingredients for Mashed Cauliflower

1 head, medium (5-6" dia) Cauliflower
0.25 cup Milk, Nonfat, Fluid
0.25 cup Instant Mashed Potatoes
1 tbsp Garlic Powder
1 slice (1 oz) Cheddar Cheese

Recipe Directions for Mashed Cauliflower

  1. *I like to use instant "potatoes" made for low carb diets, such as Dixie Carb Counters Instant Mashers. Other people use a small amount of real potato or instant potatoes to improve the texture. But you don't need any of these things.

  2. Break the cauliflower up into florets, or just chop. I like to cook it in the microwave in a container that I prepare and serve it in, but you can steam it. Cook it until it's tender -- a fork should easily pierce it.

  3. The easiest thing to do is to add the rest of the ingredients to the container the cauliflower is cooked in, and then use a stick (hand) blender to put it all together. Or you can put it all in a regular blender or food processor.

Categories

Side Dish

Nutrition Facts
Serving Size 172.3g
Amount Per Serving
Calories
92
Calories from Fat
23
% Daily Value*
Total Fat
2.5g
4%
Saturated Fat
1.5g
7%
Trans Fat
0.0g
Cholesterol
8mg
3%
Sodium
97mg
4%
Potassium
491mg
14%
Total Carbohydrates
13.4g
4%
Dietary Fiber
4.2g
17%
Sugars
4.8g
Protein
5.8g
Vitamin A 2% Vitamin C 114%
Calcium 11% Iron 6%
* 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
92% confidence
A
  Good points
  • High in calcium
  • High in dietary fiber
  • High in pantothenic acid
  • High in phosphorus
  • High in potassium
  • Very high in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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