All it takes is one simple swap to transform a dish from heavy and fattening to light and flavorful.
Instead of serving up the traditional mashed potatoes this holiday season, why not ditch the starch and use cauliflower?
Making the switch can save 100 calories while adding beneficial nutrients, says Katie Rankell, RD, director of the UCI Health Weight Management Program.
Cauliflower contains potassium, which helps lower blood pressure and reduce the risk of stroke and heart disease.
Toss in some creamy roasted garlic for a huge boost of rich flavor.
Garlic also adds magnesium, which is crucial for bone and heart health.
Mock roasted garlic mashed potatoes
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Ingredients
- 1 garlic bulb
- 1 medium head cauliflower
- ¼ cup grated parmesan
- 1 tablespoon butter
- 1 tablespoon reduced fat sour cream
- Salt
- Pepper
Instructions
Preheat oven to 400 degrees.
Cut top off of garlic bulb. Drizzle with olive oil, then season with salt and pepper.
Wrap in foil and place in oven for 45 minutes, or until tender and fragrant.
Fill a stock pot with water and bring to a boil.
Clean and chop cauliflower. Place in boiling water and cook for about six minutes.
Drain cauliflower well and dry thoroughly with paper towels.
Place cauliflower in bowl and mash with butter, sour cream, parmesan, salt and pepper until smooth. To add the roasted garlic, squeeze the bulb’s contents into the bowl.
Place in a serving dish and garnish with chives.
Nutrition
- Calories 117
- Fat 6.6 grams
- Carbohydrates 19.5 grams
- Protein 9.7 grams
- Fiber 4.3 grams
