Sneaky Cauliflower Mashed “Potatoes”

Sneaky Cauliflower Mashed “Potatoes”

 

Are you looking for a healthy mashed potato recipe? Is there such a thing? Yes there is!  This recipe for cauliflower mashed potatoes uses only fat-free ingredients so it will be significantly lower in fat compared to regular mashed potatoes. The flavor is so savory, you won’t even miss the gravy! It will also ensure the kids eat all of their cauliflower without even knowing it.

*Because this recipe is fat-free, if you wish to add some fat to it, you can sprinkle some parmesan cheese over the top of these “potatoes” after they are mashed.

 

Cauliflower Mashed Potatoes

 

Prep Time: 8 mins

Cook Time: 20 mins

Total Time: 28 mins

Servings: 4 people

 

Ingredients:

  • 1 head cauliflower
  • 24 oz. of low, or no-sodium chicken stock or chicken broth
  • 3 tablespoons non-fat milk
  • 4 tablespoons Greek Yogurt (0% fat)
  • 1/2 teaspoon garlic powder
  • freshly ground black pepper and dried or fresh chives to taste (optional)

 

Instructions:

  1. Separate the cauliflower into florets and discard the core.
  1. Bring the chicken broth/stock to a simmer in a pot, add cauliflower. Cover and turn the heat to medium. Cook for 12-15 minutes or until very tender.
  1. Drain and discard all of the cooking liquid and add the milk, yogurt, and garlic powder. Mash with a masher until it looks like “mashed potatoes.” Stir in some black pepper and top with fresh or dried chives (optional).

 

Nutrition Facts (per serving): 86 calories, 0g fat, 16g carbohydrates, and 7g protein.

Related Blog Posts

Talk of The Town Joins LiveWell Restaurant Program

Talk of the Town Grill and Bar Leawood location is the newest LiveWell Restaurant Program Partner Talk of the Town Grill and Bar is a new partner in our LiveWell Restaurant Program. Talk of the Town’s mission is “offering a…...

Chicken with Roasted Vegetables

If you are looking for a quick-to-fix one pot meal, try this recipe for Chicken with Roasted Vegetables. With only five ingredients and one pot to clean up you will be in and out of the kitchen in no time at…...

Chopped Salad Pizza

Here’s a fun, tasty idea! Combine two favorites into one delicious dish…Chopped Salad Pizza! Make everyone in the house happy, and dare we say healthier, by topping your pizza with a chopped salad combination seasoned with Italian dressing. This is…...

Black Bean Jicama Salad

Ready for a fresh take on salad for spring? This recipe for Black Bean Jicama Salad is just the thing! Deliciously seasoned with a fresh dressing made with lime, cumin and salsa, this recipe is also power packed with great nutrition.…...

Making Skillet Dinners Easy and Healthy

Making Skillet Dinners Easy & Healthy   Skillet dinners are a quick, simple and healthy. Have you tried the two skillet method -  one for the protein choice and one for the vegetables? Begin by placing the protein of choice into a lightly…...
View More Posts