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Mashed Cauliflower Recipe
Dec 01, 2011 @ 10:26 AM
Posted by
Daily Value: 13%
Servings: 4
High-Fiber
Gluten-Free, Wheat-Free
Posted by
Nutrition
Cal/Serving: 256Daily Value: 13%
Servings: 4
High-Fiber
Gluten-Free, Wheat-Free
| Fat | 13g | 20% |
| Saturated | 4g | 21% |
| Trans | 0g | 0% |
| Carbs | 24g | 8% |
| Fiber | 9g | 35% |
| Sugars | 10g | 0% |
| Protein | 16g | 32% |
| Cholesterol | 28mg | 9% |
| Sodium | 856mg | 36% |
| Calcium | 232mg | 23% |
| Magnesium | 78mg | 19% |
| Potassium | 1396mg | 40% |
| Iron | 3mg | 14% |
| Zinc | 2mg | 15% |
| Vitamin A | 222IU | 4% |
| Vitamin C | 207mg | 345% |
| Thiamin (B1) | 0mg | 20% |
| Riboflavin (B2) | 0mg | 24% |
| Niacin (B3) | 3mg | 17% |
| Vitamin B6 | 1mg | 48% |
| Folic Acid (B9) | 242µg | 61% |
| Vitamin B12 | 0µg | 6% |
| Vitamin D | 1µg | 0% |
| Vitamin E | 1mg | 5% |
| Vitamin K | 67µg | 84% |
| Fatty acids, total monounsaturated | 5g | 0% |
| Fatty acids, total polyunsaturated | 2g | 0% |
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This dish is a great alternative for mashed potatoes, the cauliflower has a significantly lighter calorie count and the same comforting quality — no side is better for special occasions and weeknights alike. The flavor profile dish is simple, with fresh garlic, Parmesan, and thyme. Feel free to switch things up — swap out the Parmesan and thyme for curry powder and raisins, for instance.
Click here to see the Simple Ingredients Made Spectacular story.
INGREDIENTS
- 2 cauliflower heads, cut into chunks
- 3 cloves garlic, peeled
- 1/2 cup low-fat milk
- 1 small Tabasco pepper, seeds and ribs removed
- 1 teaspoon kosher salt
- 1 tablespoon olive oil
- 1/4 cup Parmesan, finely grated
- 3 sprigs fresh thyme leaves
DIRECTIONS
Steam the cauliflower and garlic until crisp-tender, test the doneness frequently using a fork. Transfer the mixture to a food processor and add the milk; process the ingredients until they are combined but still chunky (about 10 pulses). Add in the pepper and salt, then turn the processor back on — slowly pour the olive oil into the mixture through the feeding tube; the final consistency should be smooth and fully incorporated. Transfer the mash to a mixing bowl and stir in the Parmesan garnish with the thyme. Serve immediately or at room temperature.
Recipe Details
Servings: 4Total time: 20 minutes
Special Designations: Vegetarian, Gluten-free
