Recipes (I Can't Believe It's) Mashed Cauliflower 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 Save Saved! View All Saved Items Rate Print Share Share Tweet Pin Email Add Photo 3 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. I Made It Print Nutrition Facts (per serving) 125 Calories 10g Fat 9g Carbs 3g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved