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Mashed Cauliflower Recipe

Low-Carb Delicious and Simple Recipe for Mashed CauliflowerNancy can be found sharing her favorite recipes over at SkinnyKitchen. This delicious low-carb recipe was originally featured there.

This delicious mashed cauliflower is a wonderful substitute for mashed potatoes. It’s the perfect side dish if you’re on a low-carb diet or following Weight Watchers – but remains tasty enough for the entire family to enjoy. Most people will not be able to guess that it’s cauliflower instead of potatoes!  One serving has only 69 calories, 3 grams of fat, 4 grams of fiber and only 2 Weight Watchers POINTS PLUS! I’m comparing it to a side order of Boston Market’s Mashed Potatoes at 210 calories and 9 grams of fat. These mashers might just become a weekly favorite in your house.

Mashed Cauliflower Recipe

Prep Time: 15 minutes
Cook Time: 12 minutes

Ingredients

1 large head (approx. 6 cups) cauliflower, cut into pieces (if small, you might need two)

1 (10 oz) can reduced-sodium chicken broth

3 tablespoon reduced-fat butter

3 tablespoons fat-free sour cream

2 tablespoons fat-free milk

½ teaspoons salt

Fresh ground pepper, to taste

Instructions

1. Add the cauliflower to a medium-size pot. Pour in chicken broth, cover and bring to a boil. Turn down heat to a simmer and cook until very tender, about 10-12 minutes.

2. Add ½ of the cooked cauliflower to a blender or food processor. Add 1½ tablespoons each butter and sour cream. Add 1 tablespoon milk, ¼ teaspoon salt and pepper, to taste. Blend until smooth. You’ll need to stop the blender a few times, push down the sides (mash will stick to the inside of the blender, a spatula comes in handy to push everything back down) and blend again. Pour the first batch into a serving bowl or container.

3. Add remaining cauliflower, 1½ tablespoons each butter and sour cream to the blender. Sprinkle in ¼ teaspoon salt and pepper, to taste. Blend until very smooth, stopping to scrape down the sides to get all blended.

4. Add to serving bowl and serve warm. This can be made in advance and is best a day before serving. Store covered in the refrigerator.

Makes 6 servings (½ cup each)

Food Fact
Cauliflower is a member of the cabbage family. Cauliflower is composed of bunches of tiny florets on a cluster of stalks. The entire floret portion is edible. Mark Twain said, “Cauliflower is nothing but cabbage with a college education.”

Healthy Benefit
Cauliflower is high in fiber, vitamin C and some iron.
Prep Tip
These can be made using a potato masher too. Add the hot cauliflower to a large bowl. Mash well with a potato masher. Mash in the butter, sour cream, salt and pepper, until the consistency is smooth (to your preference).


Weight Watchers
(old points) 1
Weight Watchers POINTS PLUS
2

SKINNY FACTS: for ½ cup serving
69 calories, 3g fat, 4g protein, 9g carbs, 4g fiber, 299mg sodium, 4g sugar

FAT FACTS: for 1 side order of Boston Market’s Home Style Mashed Potatoes
210 calories, 9g fat, 4g protein, 30g carbs, 2g fiber, 590mg sodium, 4g sugar

Nancy Fox

Nancy Fox is no stranger to the food industry. She founded Mrs. Beasley's, a gift-basket company featuring baskets full of decadent baked goods. It became the "hot" gift to give among the Hollywood community. 
Nancy later opened 2 low fat restaurants called Nancy’s Healthy Kitchen. Her line of reduced-fat cookies were featured on "Oprah's Favorites" gift show. Continuing her passion for cooking and baking Nancy created a recipe website called <a href="http://www.skinnykitchen.com">Skinny Kitchen</a>. Each week she shares skinny recipes, cooking and kitchen tips, food finds and the healthy benefits of many recipes. There’s also nutritional facts and Weight Watchers POINTS on each recipe.

Nancy Fox

Nancy Fox is no stranger to the food industry. She founded Mrs. Beasley's, a gift-basket company featuring baskets full of decadent baked goods. It became the "hot" gift to give among the Hollywood community. 
Nancy later opened 2 low fat restaurants called Nancy’s Healthy Kitchen. Her line of reduced-fat cookies were featured on "Oprah's Favorites" gift show. Continuing her passion for cooking and baking Nancy created a recipe website called Skinny Kitchen. Each week she shares skinny recipes, cooking and kitchen tips, food finds and the healthy benefits of many recipes. There’s also nutritional facts and Weight Watchers POINTS on each recipe.

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