Recipes

(I Can't Believe It's) Mashed Cauliflower

Name: (I Can't Believe It's) Mashed Cauliflower
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 cup water; 10 ounces frozen cauliflower; 2 tablespoons canola oil; 0.5 large onion, sliced; 2 cloves garlic, minced; 2 tablespoons nonfat plain yogurt; 1 tablespoon chopped fresh parsley; 1 teaspoon garlic and herb seasoning blend (such as Mrs. Dash®), or to taste

4.1

(15)

13 Reviews

3 Photos

A tasty alternative to mashed potatoes that is lower in carbohydrates, sodium, and saturated fat than typical mashed potato recipes.

Recipe by MISSJACKIE

Published on April 3, 2019

3

Prep Time:

15 mins

Cook Time:

15 mins

Total Time:

30 mins

Servings:

3

Yield:

3 servings

Jump to Nutrition Facts

Ingredients

1 cup water
10 ounces frozen cauliflower
2 tablespoons canola oil
½ large onion, sliced
2 cloves garlic, minced
2 tablespoons nonfat plain yogurt
1 tablespoon chopped fresh parsley (Optional)
1 teaspoon garlic and herb seasoning blend (such as Mrs. Dash®), or to taste (Optional)

Directions

Bring water to a boil in a saucepan. Add cauliflower, reduce heat to medium-low, place a cover on saucepan, and cook cauliflower until tender, about 10 minutes; drain. Set cauliflower aside to cool for about 5 minutes; transfer to a blender.
Heat oil in a skillet over medium-high heat. Cook and stir onion and garlic in hot oil until tender, 3 to 5 minutes. Set aside to cool for about 5 minutes; add to blender.
Pour yogurt into blender with cauliflower and onion mixture; blend until smooth. Season with parsley and garlic and herb seasoning to serve.

Nutrition Facts (per serving)

125	Calories
10g	Fat
9g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 3
Calories 125
% Daily Value *
Total Fat 10g	12%
Saturated Fat 1g	4%
Cholesterol 0mg	0%
Sodium 40mg	2%
Total Carbohydrate 9g	3%
Dietary Fiber 3g	10%
Total Sugars 4g
Protein 3g
Vitamin C 48mg	238%
Calcium 55mg	4%
Iron 1mg	3%
Potassium 361mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.