Low Fat Creamy Mashed Vegetables
Indulge in the wholesome goodness of *Low Fat Creamy Mashed Vegetables*, a delightful twist on classic comfort food that's perfect for healthy eaters. This veggie-packed recipe combines tender cauliflower, carrots, butternut squash, and broccoli simmered in low-sodium vegetable broth, then blended to silky perfection with skim milk, a touch of olive oil, and aromatic garlic. Seasoned simply with salt, pepper, and garnished with fresh chives, this dish boasts a creamy texture without the heavy calories of traditional mashed sides. Ready in just 40 minutes, it's an effortless, nutrient-rich accompaniment to any meal. Perfect for weight-conscious diners seeking satisfying flavors, this low-fat, high-fiber recipe is a must-try!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups Cauliflower florets
- 1 cup Carrots, sliced
- 1 cup Butternut squash, peeled and diced
- 1 cup Broccoli florets
- 1 cup Low-sodium vegetable broth
- 2 cloves Garlic, minced
- 1 cup Skim milk
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Chives, chopped
Instructions
In a large pot, bring the low-sodium vegetable broth to a boil.
Add the cauliflower, carrots, butternut squash, and broccoli to the pot. Reduce the heat to medium, cover, and let simmer for about 20 minutes or until all the vegetables are tender.
Drain the vegetables, reserving 1/4 cup of the cooking liquid.
Return the vegetables to the pot along with the reserved cooking liquid.
Add the minced garlic, olive oil, and skim milk to the pot with the vegetables.
Using a potato masher or an immersion blender, mash the vegetables until smooth and creamy.
Season the mashed vegetables with salt and black pepper, adjusting to taste.
Transfer the mashed vegetables to a serving dish and sprinkle chopped chives on top.
Serve warm and enjoy as a healthy side dish with your favorite main course.
Nutrition Facts
Calories |
518 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.1 g | 19% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 1690 mg | 73% | |
| Total Carbohydrate | 85.1 g | 31% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 34.9 g | ||
| Protein | 21.0 g | 42% | |
| Vitamin D | 2.7 mcg | 13% | |
| Calcium | 633 mg | 49% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 2905 mg | 62% | |
*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.
