Heart-Healthy Creamy Mashed Cauliflower
Indulge in the velvety goodness of Heart-Healthy Creamy Mashed Cauliflower, a wholesome twist on traditional comfort food that’s as nutritious as it is delicious! This low-carb, gluten-free recipe features tender cauliflower simmered in unsalted chicken stock and blended to perfection with creamy low-fat Greek yogurt, fragrant garlic, and a hint of zesty lemon juice. Olive oil adds a lush texture, while fresh chives brighten every bite with a burst of freshness. Ready in just 25 minutes, this dish is perfect as a guilt-free, flavorful side for your favorite entrees. Packed with fiber and essential vitamins, it’s a heart-smart choice that doesn’t skimp on taste—an excellent alternative to mashed potatoes for health-conscious eaters everywhere.
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Recipe Information
Ingredients
- 1 medium head cauliflower
- 1 cup unsalted chicken stock
- 2 garlic cloves, minced
- 0.5 cup low-fat plain Greek yogurt
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 2 tablespoons fresh chives, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Begin by preparing the cauliflower. Remove the leaves and cut the head into small florets to ensure even cooking.
In a large pot, bring the unsalted chicken stock to a boil over medium-high heat.
Add the cauliflower florets and minced garlic to the pot. Cover and reduce the heat to medium-low. Simmer for about 15 minutes, or until the cauliflower is extremely tender.
Once cooked, drain the cauliflower and set aside the cooking liquid. Allow the cauliflower to cool slightly.
Transfer the drained cauliflower to a food processor. Add the low-fat plain Greek yogurt, olive oil, lemon juice, salt, and black pepper.
Blend the ingredients until the mixture is smooth and creamy. If the mash is too thick, add some of the reserved cooking liquid, a tablespoon at a time, until the desired consistency is reached.
Taste and adjust the seasoning as needed. The lemon juice and freshly ground black pepper will enhance the flavor.
Garnish with chopped fresh chives before serving. Serve hot as a heart-healthy side to your favorite main dish.
Nutrition Facts
Calories |
362 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 1948 mg | 85% | |
| Total Carbohydrate | 32.5 g | 12% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 13.7 g | ||
| Protein | 22.8 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 271 mg | 21% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 1677 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
