Sunday, January 26, 2020

Quick and Easy Mashed Cauliflower

Quick and Easy Mashed Cauliflower
Since I cook almost every meal from scratch, I’m always looking for dishes that are convenient and simple to make. This quick mashed cauliflower recipe takes only about 10 minutes from start to finish and is the best low carb substitute for mashed potatoes that I know. I’ve posted a Perfect Mashed Faux-tato recipe in the past, but that one requires cutting up and steaming a fresh head of cauliflower. This easier recipe calls for a bag of frozen riced cauliflower instead, so most of the work is already done! The best part is that both recipes taste exactly the same. From now on, when I only need a few servings of this favorite low carb side dish to go with turkey, a pot roast or to make “potato” pancakes, this will be the one!

Quick and Easy Mashed Cauliflower
Makes 4 servings (1/2 cup each)

One (10 ounce) bag of frozen riced cauliflower (I used Green Giant)*
3 tablespoons butter, cubed
1 1/2 ounce cheddar cheese, cubed
1/2 teaspoon salt, or to taste
1/4 teaspoon ground black pepper

1. Pour the frozen riced cauliflower into a skillet, cover and heat over low to medium heat until the cauliflower is thawed completely. Remove lid and continue to heat, stirring occasionally, until all visible liquid has evaporated. 

2. Transfer the heated cauliflower to a food processor. Add the cubed butter and cheese and process on low until the butter and cheese has melted and is incorporated. Add salt and pepper to taste and process on high until the mashed cauliflower has reached the consistency you desire.

3. This can be rewarmed and served right away or can be stored in an airtight container in the refrigerator for up to several days.

*Note: You may ask why I don’t just buy the premade mashed cauliflower available in the frozen section of the grocery store. The reason is because the company adds milk, skim milk and modified rice starch, all of which adds carbs and sugars to the finished product. For comparison, one 1/2 cup serving of the premade frozen mashed cauliflower is 7 total carbs per serving (or 5 net carbs) with 3 g of sugar!! My recipe is only 3.4 total carbs or 1.7 net carbs per serving. This recipe is truly low carb/keto, while the premade product is not.

Nutritional Information per 1/2 cup serving: 135 calories, 3.4 g carbohydrate (1.7 g dietary fiber, 1.7 g sugars), 12 g total fat (2.7 g saturated fat, 0 g trans fat), 34 mg cholesterol, 437 mg sodium, 94.9 mg calcium, 4 mg potassium, 114 mg Vit A, 35 mg Vit C, 4.4 g protein. Net carbs per serving: 1.7 grams

Photo and recipe by Kathy Sheehan, copyright 2020
All rights reserved. Please do not duplicate without the author’s permission. 

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