Nov 2, 2009

November Recipe of the Month

Keener Cauliflower Mash "Potatoes"

Submitted by: K. Keener, Skinny Gene San Diego

Serving Size: 4


1 Medium head of cauliflower
2 Tbsp parmesan cheese
1 Tbsp margarine or non-fat butter spray (or equivalent)
2-3 Tbsp of non-fat milk
1 Tsp of minced garlic or garlic powder and/or parsley


1-Remove green parts from cauliflower
2-Cut the cauliflower into pieces
3-Steam cauliflower for 10 minutes or until easily pierced with a fork.
4-Put the cauliflower into a mixing bowl and add parmesan cheese, butter or butter substitute, and milk.
5-Use a blender stick (or equivalent) and blend mixture until it is smooth

Notes: Steaming the cauliflower will allow the cauliflower to retain most of its nutrients, which are normally lost if the vegetable is boiled.


Per serving: 75 calories; 33 calories from fat (33%);4 g total fat (1 g sat); 85 mg sodium; 8g total carbs ( 4 g fiber, 4 g sugar); 4 g protein; estimated load 4.

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