Recipe: Mashed Cauliflower | Work It Training

Mashed Cauliflower

This recipe is a great alternative to mashed potatoes or pasta. Cauliflower is low in fat and carbs and is a very nutritionally dense food. It also contains many phytochemicals which may help you reduce your risk for certain cancers. These are just a few of the benefits of eating cauliflower, making it far superior to a regular potato, white rice or enriched pasta. Even if you are not a fan of cauliflower give this recipe just one try. Many have tried it and don’t even know it’s cauliflower.

1 large head of Cauliflower, cut into florets with stems
2 tbsp Olive Oil
1 tbsp Unsalted Butter
1/2 tsp Garlic Powder
1/2 tsp Salt
1/4 tsp Black Pepper
1/2 tsp Chili Powder
1/3 cup Grated Parmesean Cheese
1/3 Cup Whole Milk

Heat oil and butter in a large skillet over medium heat. Place cauliflower florets with stems in a food processor. Pulse until cauliflower is very fine, almost like bread crumbs. Once skillet is hot add cauliflower, salt, garlic powder, pepper, and chili powder. Stir and cook until cauliflower is medium golden brown, stir to make sure it does not burn but you do want a slight caramel color to start on the bottom. After the cauliflower is cooked return it to the food processor. Add the parmesean cheese and milk. Blend the mixture til creamy, salt and pepper to taste if necessary.

Nutrition (Per Serving, 6 Servings)

Calories 126.8
Total Fat 8.8 g
Saturated Fat 3.2 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 4.4 g
Cholesterol 10.6 mg
Sodium 347.6 mg
Potassium 438.6 mg
Total Carbohydrate 8.4 g
Dietary Fiber 3.6 g
Sugars 0.7 g
Protein 5.6 g
Vitamin A 4.3 %
Vitamin B-12 1.3 %
Vitamin B-6 16.6 %
Vitamin C 108.6 %
Vitamin D 1.4 %
Vitamin E 3.5 %
Calcium 12.5 %
Copper 3.2 %
Folate 20.1 %
Iron 4.2 %
Magnesium 6.1 %
Manganese 11.6 %
Niacin 3.9 %
Pantothenic Acid 9.4 %
Phosphorus 10.8 %
Riboflavin 6.6 %
Selenium 3.4 %
Thiamin 5.6 %

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