Cauliflower MASH
Cauliflower MASH
INGREDIENTS
8 cups (about 1 large) head cauliflower
1 cup low-sodium, fat-free broth, chicken or vegetable
3 tbsp nonfat milk
3 tbsp fat-free cream cheese
1/8 tsp garlic powder
1/4 tsp salt
1/8 tsp ground black pepper
1/4 cup fresh parsley, chopped (optional)
DIRECTIONS
Prep cauliflower: Using a cutting board and knife, cut cauliflower into small florets (bite-sized pieces). Finely chop the core so it cooks evenly. Set aside.
Heat broth: Add broth to a large saucepan. Bring to a boil over high heat (large bubbles rapidly breaking the surface).
Cook cauliflower: Add cauliflower. Cover saucepan with a lid. Reduce heat to medium so there is a steady bubbling. Cook for 12–15 min or until very tender, so a fork easily slides into the cauliflower.
Drain well: Pour cauliflower into a colander (a bowl with holes for draining). Let it sit for 1–2 min to remove as much liquid as possible to prevent a watery mash.
Mash and mix: Transfer drained cauliflower to a large mixing bowl. Add nonfat milk, fat-free cream cheese, and garlic powder. Use a potato masher to mash until smooth or your desired consistency.
Season: Add salt and pepper to taste. Mix well.
Finish and serve: Sprinkle parsley or chives (optional) on top and serve warm.
TIPS
You can also garnish with chive, but your estimated nutrition per serving may change.
Nutrition per serving is for low-sodium, fat-free chicken broth only; values may change if using vegetable.
ESTIMATED NUTRITION PER SERVING:
The information provided here is for educational purposes only and is not intended as medical or nutritional advice. Do not use ingredients that you are allergic to. Make sure food is cooked to a safe temperature and refer to an official food safety authority if unsure. Nutritional values are estimates only; always check nutrition labels of ingredients for actual values. Consult with a qualified healthcare professional before making any changes to your diet or lifestyle.
