Simple Mashed Cauliflower Ww
Transform your side dish repertoire with this healthy and satisfying Simple Mashed Cauliflower recipe, a perfect low-carb alternative to traditional mashed potatoes. Ready in under 30 minutes, this Weight Watchers-friendly recipe features tender cauliflower florets blended with a touch of unsalted butter, low-fat or almond milk, and seasoned with garlic, salt, and pepper for a velvety, flavorful finish. The recipe is simple, versatile, and perfect for busy weeknights or elegant dinners alike. Customize the creamy texture to your liking and add a sprinkle of fresh parsley for a vibrant, finishing touch. Whether you're following a low-calorie meal plan or just looking for a nutritious side, this dish is sure to impress at the dinner table!
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Recipe Information
Ingredients
- 1 medium head Cauliflower (fresh or frozen florets)
- 2 cloves Garlic (optional, peeled and smashed)
- 1 tablespoon Unsalted butter
- 2 tablespoons Low-fat milk or unsweetened almond milk
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 1 tablespoon Fresh parsley (optional, chopped for garnish)
Instructions
Rinse the cauliflower and cut it into small, evenly sized florets. If using frozen cauliflower, you can skip this step.
Bring a large pot of water to a boil. Add a pinch of salt and the cauliflower florets to the boiling water.
If using garlic, add the smashed garlic cloves to the pot with the cauliflower.
Cook the cauliflower for about 10-12 minutes or until very tender. Test by poking with a fork; it should slide in easily.
Drain the cauliflower thoroughly in a colander and let it rest for a few minutes to remove excess moisture.
Transfer the drained cauliflower to a food processor or blender. Add the unsalted butter, milk, salt, and black pepper. If you prefer a chunkier texture, use a potato masher instead.
Blend or mash until smooth and creamy. Adjust seasoning with more salt and pepper to taste if necessary.
Transfer the mashed cauliflower to a serving dish. Garnish with chopped fresh parsley if desired.
Serve warm as a healthy side dish to accompany your favorite meals.
Nutrition Facts
Calories |
276 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 32 mg | 11% | |
| Sodium | 1377 mg | 60% | |
| Total Carbohydrate | 33.9 g | 12% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 13.0 g | ||
| Protein | 13.6 g | 27% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 187 mg | 14% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 1878 mg | 40% | |
*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.
