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Garlic Cauliflower Mash6gNET CARBS
In the test kitchen

Garlic Cauliflower Mash

Silky, buttery mashed cauliflower with a whole head's worth of flavor from steamed garlic and Parmesan.

Prep10 min
Cook15 min
Makes4 cups
Serving2/3 cup
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Ingredients

Cauliflower

  • 2 lb cauliflower florets (about 1 large head)
  • 4 cloves garlic, peeled

Mix-ins

  • 2 tablespoons unsalted butter
  • 2 oz cream cheese, softened
  • 2 tablespoons heavy cream
  • 1/4 cup grated Parmesan
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons chopped fresh chives

Directions

  1. Set a steamer basket in a large pot with 1 inch of water and bring to a boil.
  2. Add the cauliflower florets and garlic cloves, cover and steam 12 to 15 minutes, until a knife slides through the thickest stems with no resistance.
  3. Drain well, then spread on a towel lined sheet pan for 2 minutes to let excess steam escape. Less water means a creamier, less soupy mash.
  4. Transfer the cauliflower and garlic to a food processor. Add the butter, cream cheese, heavy cream, Parmesan, salt and pepper.
  5. Blend 1 to 2 minutes, scraping the sides, until very smooth. Pulse just a few times instead if you like it a little chunky.
  6. Spoon into a serving bowl and top with chives. Serve hot.
Tip: Steaming beats boiling here. Boiled cauliflower soaks up water and makes a runny mash.
Dad jokeI served cauliflower mash at Thanksgiving and nobody noticed. It was a real mashterpiece of disguise.

Nutrition per serving (2/3 cup)

141Calories
9.1gTotal carbs
3.1gFiber
6gNet carbs
3.4gSugar
5.3gProtein
10.4gFat
435mgSodium

Estimated per serving from USDA FoodData Central and typical US label values. Total carbs include sugar alcohols; net carbs subtract fiber and sugar alcohols.

Know your label

In the diabetes plate method, how much of the plate goes to non-starchy vegetables?
Start with a 9-inch plate and fill half with non-starchy vegetables, one quarter with lean protein and one quarter with carb foods.
Which of these is a non-starchy vegetable?
ADA lists squash such as zucchini, yellow squash, chayote and spaghetti squash as non-starchy, while corn and potatoes are starchy.
Quiz yourself in the Diabetic Edition

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Inspired by Flavor the Moments. Our version is rewritten and adjusted for lower carbs. This recipe is still in our test kitchen; amounts may change after testing. Nutrition is estimated and for general information only, not medical advice. Check with your care team about your own carb targets. DisclaimerPrinted from diabeticrecipes.us/recipes/garlic-cauliflower-mash/