Creamy Mashed Cauliflower

Creamy Mashed Cauliflower

Our savory cauliflower puree makes a perfect low-carb stand-in for mashed potatoes. It gets its fabulous flavor from garlic, buttermilk and a touch of butter and, best of all, it has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 15 min 30 min

Directions

Ingredients

  • 8 cups bite-size cauliflower florets, (about 1 head)
  • 4 cloves garlic, crushed and peeled
  • 1/3 cup nonfat buttermilk, (see Tip)
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon butter
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • Snipped fresh chives, for garnish

Cooking Instruction

Step 1

Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)

Step 2

Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.


Nutrition

  • Serving: Per serving
  • Calories: 107
  • Carbohydrates: 10g
  • Fat: 7g
  • Protein: 5g
  • Dietary Fiber: 4g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 4g
  • Cholesterol: 3mg
  • Potassium: 327mg
  • Sodium: 339mg
  • Exchanges: 2 vegetable, 1 1/2 fat
  • Carbohydrate Servings: 1/2