Discover how delicious healthy food can taste!
CAULIFLOWER-POTATO PUREE
6 cups cauliflower florets (1 ¼ lb. florets/1 medium head)
1 medium (6-8 oz.) yellow-flesh or all-purpose potato, peeled and cut into 1 ½-inch chunks
6 plump cloves garlic, peeled
2 tablespoons reduced-fat sour cream
½ teaspoon salt
¼ teaspoon pepper
Pinch of freshly grated or ground nutmeg
Not only does a velvety puree of cauliflower (with just a little potato) create the illusion of creamy mashed potatoes, it tastes great and has a fraction of the calories of traditional mashed potatoes.
INGREDIENTS
1. Place cauliflower, potato and garlic cloves in 4-to 6-quart pot. Add enough lightly salted water to cover vegetables. Bring to a simmer over medium-high heat. Reduce heat to medium; cook, covered, until vegetables are tender, about 15 minutes. Drain in a colander.
2. Transfer vegetable mixture to food processor; pulse until mixture is pureed, stopping to redistribute ingredients several times. (Alternatively, pass vegetables though a food mill into a bowl.) Transfer purée to bowl. Stir in sour cream, salt, pepper and nutmeg.
4 (3/4-cup) servings
Per serving: 67 calories, 4 g protein, 12 g carbohydrates, 5 g fiber, 1 g total fat, 1 g saturated fat, 2 mg cholesterol, 342 mg sodium.
PREPARATION
Tip: To keep the puree hot until serving time, set bowl of purée in skillet of barely simmering water. Place a sheet of parchment paper or wax paper directly on surface. You can keep puree hot for up to 1 hour; replenish water in skillet as necessary.
Mashed Potato Makever Magic
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Substituting cauliflower for most of the potatoes achieves a dramatic calorie reduction. Compare these numbers: ½ cup cooked cauliflower has 14 calories. ½ cup cooked potato has 67 calories.
Substituting cauliflower for most of the potatoes achieves a dramatic calorie reduction. Compare these numbers: ½ cup cooked cauliflower has 14 calories. ½ cup cooked potato has 67 calories. •Enrich purée with a little reduced-fat sour cream.
Enrich purée with a little reduced-fat sour cream.•Boost flavors by adding garlic cloves, which cook along side the cauliflower and potato, and season with a whisper of nutmeg.
Boost flavors by adding garlic cloves, which cook along side the cauliflower and potato, and season with a whisper of nutmeg.The pay-off: Cauliflower-Potato Purée has about one-third of the calories and a quarter of the saturated fat of typical mashed potatoes.
Recipe by Patsy Jamieson
