RecipeCauliflower Mashed “Potatoes”
- Calories: 72
- Protein: 7.5g
- Total Fat: 1g
- Saturated Fat: 1g
- Unsaturated Fat: 0g
- Cholesterol: 6mg
- Total Carbohydrate: 8g
- Dietary Fiber: 2g
- Total Sugar: 3g
- Natural Sugar: 3g
- Added Sugar: 0g
- Sodium: 280mg
This recipe comes straight from my newest book, From Junk Food to Joy Food. Check it out here.
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 a serving provides only 72 calories and 8 grams of carbs. (The real deal at a chain restaurant could cost you 300 calories and 37 grams per cup.)
- Prep time
- Total Time
- 1 head cauliflower, cut into florets
- 3/4 cup low-sodium chicken or vegetable broth
- 1 tablespoon cornstarch
- 4 ounces (8 tablespoons) fat-free cream cheese
- 2 tablespoons grated Parmesan or Romano cheese
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon paprika
- Kosher salt, to taste
- Ground black pepper, to taste
Steam the cauliflower over boiling water until fork-tender, about 15 to 20 minutes (or cook in a microwave with 2 tablespoons water for 8 to 10 minutes until very soft). Drain off any liquid. Place the cauliflower in a food processor or blender along with ½ cup broth. Puree on high until smooth. Transfer the puree to a medium saucepan.
In a cup, dissolve the cornstarch in the remaining ¼ cup broth, and add this mixture to the cauliflower puree. Add the cream cheese, Parmesan cheese, garlic powder, onion powder, and paprika. Cook over medium heat, continually stirring, until the puree begins to thicken, 2 to 3 minutes.
Season with salt and pepper. Serve immediately.
Diabetic Exchanges: 1 very lean meat, 2 vegetables