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

Spotlight on Zucchini

Zucchini contains a variety of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, though raw zucchini contains slightly less. One cup of cooked zucchini is only 17 calories. Nutritional Benefits Vitamin A: One cup…...

Spotlight on Garlic

Garlic is low in calories and rich in vitamins and nutrients. Garlic is also delicious and easy to add to your diet. Use it in savory dishes, soups, sauces, dressings and more. Nutritional Benefits Garlic is rich in vitamins and…...

Spotlight on Tomatoes

It's tomato season! Tomatoes are full of vitamins and nutrients that are great for a healthy diet. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart…...

Baja Fish Tacos

Baja fish tacos are an easy family meal because you can have it on the table in about 20 minutes! Baja Fish Tacos Ingredients 1/2 cup fat-free sour cream1/2 cup light mayonnaise1/4 cup chopped fresh cilantro1 oz. taco seasoning packet,…...

Spotlight on Bell Peppers

Bell peppers are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet. Bell peppers come in a variety of colors like red, yellow, orange, purple and green. Nutrition…...
View More Posts