Thursday, August 30, 2012

Creamy Mashed Cauliflower

In this photo, Creamy Mashed Cauliflower is served with fresh tomatoes with pesto, sautéed green beans with thyme, grilled chicken breasts and brown rice.

4 servings, 3/4 cup each
Recipe from EatingWell:  February/March 2005, The EatingWell Diabetes Cookbook (2005)
Husband-Tested in Alice’s Kitchen

This savory cauliflower puree makes a perfect low-carb stand-in for mashed potatoes. It gets its fabulous flavor from garlic, buttermilk and a touch of butter and, best of all; it has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese, chopped fresh herbs or a bit of pesto.  This can be made in advance and then reheated in the microwave.

8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup nonfat buttermilk (see Note)
4 teaspoons extra-virgin olive oil, divided
1 teaspoon unsalted butter
1/2 teaspoon salt
Freshly ground pepper to taste
Snipped fresh chives or other herbs for garnish (optional)

Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Nutrition per serving : 107 Calories; 7 g Fat; 1 g Sat; 4 g Mono; 3 mg Cholesterol; 10 g Carbohydrates; 5 g Protein; 4 g Fiber; 339 mg Sodium; 288 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 1 1/2 fat

Note: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.  Another alternative could be non-fat plain Greek yogurt.

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