May 23, 2014

Mashed Cauliflower



1 head cauliflower, approx. 2 c. florets
2 cups water
3 T. low-fat or fat-free milk
1 T. olive oil
2 T. Greek yogurt
1 tsp. garlic, sliced
½ tsp. lime zest
Freshly ground black pepper
Snipped chives or chopped green onion tops

Preparation - Remove the core from the head of cauliflower and separate the cauliflower into florets, yielding approximately 2 cups. Set aside.
In a medium to large pot over high heat, bring the water to a boil. Add the cauliflower to pot of boiling water, cover and reduce heat to medium. Cook the cauliflower for 12 to 15 minutes, until very tender and able to be mashed with a fork or potato masher.

Drain the cauliflower into a colander. Let sit until all the water is drained. Place on sheet pan and place in hot oven for 10-15 minutes and dry. The drier the cauliflower, the better.

In the same pot used to steam the cauliflower, add the garlic and milk. Then, add the cauliflower to hot mixture and mash with fork or masher until well combined. Next, add remaining ingredients to the cauliflower and mix in thoroughly. Top with chives or green onions.

Calories: 53          Protein: 2.2g          Carbohydrates: 3.8g          Total Fat: 3.6g
Saturated Fat: 0.5g          Trans Fat: 0g          Cholesterol: 0.2mg
Sodium: 24.7mg          Fiber: 1.1g
Yield: Approx. 2 cups mashed; serving size: ½ cup
Mayo Clinic Healthy Weight Pyramid serving: 1 vegetable, ½ fat

Printable version: Mashed Cauliflower web

Tags: Eat Well, Fit & Flavorful, Recipe, Recipes, Side Dish

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