FIND A FOOD CURE

Cauliflower Mashed "Potatoes"

Whether you’re watching your carbs or trying to lose weight, or if you simply love hot, creamy comfort food, this recipe is calling your name. It’s very popular among my clients and 1 serving provides only 78 calories and 9 grams of carbs.

5 mins 30 mins

Nutrition Facts

Amount per Serving

Calories: 78

Total Fat: 1 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 262 mg

Total Carbohydrate: 9 g

Dietary Fiber: 3 g

Protein: 8 g

Good For

Type 2 Diabetes Memory Weight Loss

Take Note

Contains Dairy

INGREDIENTS

1 head(s) cauliflower, cut into florets of roughly the same size
3/4 cup(s) broth, chicken, less sodium, low-fat
1 tablespoon cornstarch
4 ounce(s) cream cheese, fat-free
2 tablespoon cheese, Romano, or Parmesan cheese, grated
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon paprika
salt, Kosher
pepper, black ground

PREPARATION

Steam the cauliflower over boiling water for 15 to 20 minutes, until tender. Drain. Place the cauliflower in a food processor or blender along with 1⁄2 cup broth. Puree on high until smooth. Transfer the puree to a medium saucepan.

In a cup, dissolve the cornstarch in the remaining 1⁄4 cup broth, and add to the cauliflower puree. Add the cream cheese, Romano or Parmesan cheese, garlic powder, onion powder, and paprika. Cook over medium heat, stirring, 2 to 3 minutes, until the puree begins to thicken. Season with salt and pepper to taste. Serve immediately.

Diabetic Exchanges: 1 very lean meat, 2 vegetables

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