Low Sodium Creamy Mashed Cauliflower
Elevate your side dish game with this Low Sodium Creamy Mashed Cauliflower recipe, a healthy and delicious alternative to traditional mashed potatoes. Perfect for those watching their sodium intake, this velvety mash is infused with the subtle sweetness of tender cauliflower, sautéed garlic, and low-sodium chicken broth for depth of flavor. A touch of low-fat milk and unsalted butter adds richness, while fresh thyme and grated Parmesan cheese bring a savory, herbaceous finish. Ready in just 35 minutes, this dish is light yet indulgent, making it an ideal pairing for any meal. Whether served as a comforting accompaniment to roasted meats or as a standalone low-carb delight, this creamy cauliflower mash is sure to impress.
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Recipe Information
Ingredients
- 1 large head cauliflower
- 2 tablespoons unsalted butter
- 2 medium garlic cloves
- 0.5 cup low-sodium chicken broth
- 0.25 cup low-fat milk
- 0.25 teaspoon black pepper
- 1 teaspoon fresh thyme
- 0.25 cup grated Parmesan cheese
Instructions
Begin by preparing your cauliflower. Remove all the leaves and the tough stem. Cut the cauliflower into large florets.
In a large pot, bring about 1 inch of water to a boil. Place a steaming basket in the pot and add the cauliflower florets. Cover and steam for about 10-12 minutes until the cauliflower is tender and easily pierced with a fork.
While the cauliflower is steaming, peel and mince the garlic cloves.
In a small saucepan, melt the unsalted butter over medium heat. Add the minced garlic and sauté for about 1-2 minutes until fragrant, making sure not to burn the garlic.
Drain the cauliflower and transfer it to a large mixing bowl or a food processor.
Add the sautéed garlic and butter, low-sodium chicken broth, low-fat milk, and black pepper to the cauliflower.
If using a mixing bowl, use an immersion blender to puree the cauliflower until smooth and creamy. Alternatively, if using a food processor, pulse until the mixture is smooth and creamy.
Stir in the fresh thyme and grated Parmesan cheese until well combined.
Taste and adjust the seasoning if necessary, keeping in mind the low sodium requirement.
Serve the creamy mashed cauliflower hot, garnished with additional fresh thyme leaves if desired.
Nutrition Facts
Calories |
545 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.8 g | 43% | |
| Saturated Fat | 19.8 g | 99% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 87 mg | 29% | |
| Sodium | 1627 mg | 71% | |
| Total Carbohydrate | 48.0 g | 17% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 19.1 g | ||
| Protein | 27.8 g | 56% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 505 mg | 39% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 2539 mg | 54% | |
*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.
