Empowering Health

Printer-friendly version
 
 

Cauliflower and Potato Mash

Cauliflower is a fantastic ingredient to enhance flavor and to reduce the calories in mashed potatoes. Share this mashed potato recipe with friends who want to reduce starch in their diet.

 
Forward this page to friends
email

This recipe creates a delicious potato side dish for people with diabetes. And, at only 99 calories per serving, you may have seconds.

This recipe is heart healthy.
This recipe is diabetes friendly.

Yield: 8 servings

  • 1/2 head cauliflower, steamed and chopped
  • 4 medium sized Idaho potatoes, baked (with skin)
  • 1 tsp garlic powder
  • 3 green onions
  • 2 Tbsp reduced calorie trans fat free margarine
  • 1/2 cup fat free sour cream
  • 1/4 cup reduced fat cheddar cheese
  • Freshly ground black pepper
  • Using a food processor, mix potatoes, cauliflower and garlic powder until smooth. In a large bowl, mix in sour cream, margarine, cheese and green onions. Add freshly ground black pepper to taste. Bake at 300 degrees for additional 20 minutes.

    Nutrition Facts (per serving): Calories: 99, Fat: 1 gram, Saturated fat: 0, Cholesterol: 1 mg, Sodium: 60 mg, Carbohydrate: 18 grams, Fiber: 2 grams, Protein: 3 grams

      Last Reviewed: October 2008
     
    Copyright © 2010 Baldwin Publishing. All rights reserved.

    Health eCooking® is a designated trademark of Baldwin Publishing.

    No information provided by Baldwin Publishing in any article or in any Health eCooking® show, video, recipe, article and/or other Health eCooking product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing article or any Health eCooking® show, video, recipe, article and/or other Health eCooking product or service signifies your understanding and agreement to the disclaimer and terms and conditions stated above.