By Mayo Clinic Staff
Dietitian's tip:
This nonstarchy vegetable version of mashed potatoes is lower in calories and carbohydrates and a good source of vitamin C and folate.
Number of servings
Serves 4
- Low Sodium
- Low Fat
- Healthy carb
Ingredients
1 head cauliflower
1 clove garlic
1 leek, white only, split in 4 pieces
1 tablespoon soft-tub margarine, nonhydrogenated
Pepper to taste
Directions
Break cauliflower into small pieces. In a large saucepan, steam cauliflower, garlic and leeks in water until completely tender, about 20 to 30 minutes.
Use a food processor to puree the vegetables until the texture resembles mashed potatoes. Process only a small portion at a time.
If you prefer a smoother texture, use a blender. Be sure to hold the blender lid on firmly with a dish towel. Add a little hot water if vegetables seem dry.
Stir in margarine and pepper to taste. Serve.
Nutritional analysis per serving
Serving size: 1 cup
- Total carbohydrate 9 g
- Dietary fiber 2.5 g
- Sodium 60 mg
- Saturated fat 1 g
- Total fat 3 g
- Trans fat 0 g
- Cholesterol 8 mg
- Protein 2 g
- Monounsaturated fat 1 g
- Calories 67
- Added sugars 3 g
- Fats 0.5
- Nonstarchy vegetables 2
- Fats and oils 0.5
- Vegetables 2
This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books.
Feb. 18, 2015