Mashed Cauliflower

Gluten-Free | Side Dishes | No Added Sugars | Vegetarian

Give potatoes the night off and get the same creamy taste without all the carbs. 

Mashed Cauliflower
4
Servings
30 minutes or 50 minutes, depending on whether you boil or steam the cauliflower
Total Time
$1.02
Cost per serving
Temperature: High
Serving size:3/4 cup
Prep time:10 minutes
Cook time:20 minutes if boiling the cauliflower, 40 minutes if steaming
Total time:30 minutes or 50 minutes, depending on whether you boil or steam the cauliflower
Equipment:

Large pot

Colander or strainer

Small skillet

Large bowl

Utensils:

Measuring spoon

Spatula

Potato masher or fork

Ingredients

1 head cauliflower, cut into bite-size florets OR two 12 ounce bags frozen cauliflower

1 tablespoon oil, vegetable or olive

1 clove garlic, minced

1/4 cup Parmesan cheese, grated

2 tablespoons reduced-fat cream cheese

1/2 teaspoon salt

1/8 teaspoon black pepper

Optional Toppings: chopped parsley or other favorite fresh herbs or a sprinkle of paprika

Instructions

1. Before you begin, wash your hands, surfaces, utensils, and produce.

2. Fill a large pot half full with water and bring to a boil. Boil or steam cauliflower until fork tender.

     a. If boiling: add fresh or frozen cauliflower directly to boiling water. Boiling fresh cauliflower will take about 13 minutes to become fork-tender. Follow directions on package if using frozen cauliflower.

     b. If steaming: insert steamer tray into pot above the water line and add fresh or frozen cauliflower to the steamer tray. Steaming fresh cauliflower will take about 30 minutes to become fork-tender. Follow directions on package if using frozen cauliflower.

3. While cauliflower is cooking, heat oil in a small skillet over low heat. Add garlic and stir until softened, around 2 minutes. Remove pan from heat.

4. Drain cauliflower using a colander and let rest for several minutes, gently shaking off as much water as possible.

5. In a large bowl, add cauliflower, garlic, parmesan cheese, cream cheese, salt and pepper and mash with a potato masher or fork until you reach the desired consistency. Sprinkle with optional toppings.

Tips

-Steaming fresh cauliflower will take longer but it prevents the cauliflower from absorbing too much liquid, which prevents the mashed cauliflower from becoming runny.

-Instead of mashing, you can combine cooked cauliflower, cooked garlic, and the remaining ingredients in a blender and blend until the desired consistency is reached.

Ingredients

What goes in Mashed Cauliflower ?

Cauliflower
Cauliflower
Garlic Cloves
Garlic Cloves

Nutritional Information
(Per Serving)

CALORIES
120
TOTAL FAT
7g
SODIUM
500mg
TOTAL CARBS
12g
PROTEIN
6g
See complete nutrition facts >>
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