Cauliflower mash

Healthy Recipes

Number of servings: 6–8 (2–3 oz)


1 head cauliflower, rinsed, trimmed, and cut into 2–3 inch chunks
1–2 shallots, sliced
2 teaspoons olive oil
1–1½ cups chicken or vegetable broth
2 oz fat-free cream cheese
1 oz grated fat-free or reduced fat cheddar, feta or Parmesan cheese for garnish


Sauté shallots in olive oil in a 4-quart pan, until soft but not browned. Add cauliflower and broth; cover pan, reduce heat and simmer ten minutes, until soft. Remove from heat and cool slightly (10–20 minutes).Place cauliflower and cream cheese in food processor or blender. Cover and puree until smooth. Carefully remove lid and add salt and pepper to taste. Divide into four servings and garnish with grated cheese.

Nutritional information

Calories: 110
Fat: 3.5 g
Carbohydrates: 12 g
Protein: 8 g