Cauliflower and Green Onion Mash
Photo: Jan Smith
Ingredients
- 1 teaspoon olive oil
- 3 pounds fresh cauliflower, cut into florets (about 8 1/2 cups)
- 3 garlic cloves, thinly sliced
- 1 cup chopped green onions
- 1 cup 1% low-fat milk
- 2 tablespoons butter
- 3/4 teaspoon ground black pepper
- 1/2 teaspoon salt
Preparation
Preheat oven to 500°.
Toss oil, cauliflower, and garlic on a jelly-roll pan. Bake at 500° for 20 minutes or until lightly browned, stirring occasionally. Place cauliflower mixture in a large bowl. Add onions and remaining ingredients to cauliflower mixture; mash with a potato masher.
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- Yield: 8 servings (serving size: about 3/4 cup)
Similar to mashed potatoes, this side dish features a slightly coarser texture and yet a more delicate taste. Roasting on high heat deepens the cauliflower flavor.
Nutritional Information
| Calories per serving: | 93 |
|---|---|
| Calories from fat: | 38% |
| Fat per serving: | 3.9g |
| Saturated fat per serving: | 2.1g |
| Monounsaturated fat per serving: | 1.3g |
| Polyunsaturated fat per serving: | 0.3g |
| Protein per serving: | 4.5g |
| Carbohydrates per serving: | 12g |
| Fiber per serving: | 4.8g |
| Cholesterol per serving: | 9mg |
| Iron per serving: | 0.8mg |
| Sodium per serving: | 215mg |
| Calcium per serving: | 79mg |
Good to Know
Enjoy a taste similar to mashed potatoes without all the refined sugar carbohydrates. To boot, caulifower has nearly 100% of your daily vitamin C requirement.Billy Strynkowski
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