Mashed Cauliflower
Give potatoes the night off and get the same creamy taste without all the carbs.
Ingredients
1 head cauliflower, cut into bite-size pieces OR 2 12 ounce bags frozen cauliflower
1 tablespoon olive oil OR vegetable oil
3 cloves garlic, minced OR 1 tablespoon garlic powder
1/4 cup grated Parmesan cheese
2 tablespoons reduced fat cream cheese
1/2 teaspoon salt (optional)
1/8 teaspoon black pepper
Optional Toppings: chopped parsley or fresh herbs or sprinkle of paprika
Equipment
Large pot
Colander
Small frying pan
Large bowl
Measuring cups and spoons
Spatula
Potato masher or fork
Instructions
- Before you begin, wash your hands, surfaces, utensils, and produce.
- Fill a large pot half full with water and bring to a boil. Boil or steam cauliflower until fork tender. If boiling: add fresh or frozen cauliflower directly to boiling water. Boiling fresh cauliflower will take about 13 minutes to become tender when easily pierced with a fork. Follow directions on package if using frozen cauliflower. 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 tender and easily pierced with a fork. Follow directions on package if using frozen cauliflower.
- While cauliflower is cooking, heat oil in a small frying pan over low heat. Add garlic and stir until softened, around 2 minutes. Remove pan from heat.
- Drain cauliflower using a colander and let rest for several minutes, gently shaking off as much water as possible.
- In a large bowl, add cauliflower, garlic, Parmesan cheese, cream cheese, salt, and black pepper. 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.
Nutrition Facts
Serving Size
3/4 cup
Per serving
Amount
Calories
120
Total Fat
7g
Sodium
500mg
Total Carbohydrate
12g
Protein
6g
