Best Cauliflower Mashed Potatoes South Beach Diet Recipes

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GARLIC MASHED CAULIFLOWER



Garlic Mashed Cauliflower image

This recipe is so easy and healthy. I love mashed potatoes, and when I started the South Beach Diet® and couldn't have them, I had to find an alternative. This is an awesome alternative, and people who hate vegetables love it. I do recommend using a large food processor for this recipe.

Provided by Andie

Categories     Fruits and Vegetables     Vegetables     Cauliflower     Mashed

Time 25m

Yield 4

Number Of Ingredients 7

1 head cauliflower, cut into florets
1 tablespoon olive oil
1 clove garlic, smashed
¼ cup grated Parmesan cheese
1 tablespoon reduced-fat cream cheese
½ teaspoon kosher salt
⅛ teaspoon freshly ground black pepper

Steps:

  • Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.
  • Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.
  • Transfer half the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in garlic, Parmesan cheese, cream cheese, salt, and black pepper.

Nutrition Facts : Calories 97.8 calories, Carbohydrate 8.4 g, Cholesterol 6.6 mg, Fat 5.7 g, Fiber 3.6 g, Protein 5.2 g, SaturatedFat 1.8 g, Sodium 371.6 mg, Sugar 3.5 g

SURPRISE SOUTH BEACH MASHED POTATOES



Surprise South Beach Mashed Potatoes image

Make and share this Surprise South Beach Mashed Potatoes recipe from Food.com.

Provided by mlkweiss

Categories     Kosher

Time 15m

Yield 4 , 4-5 serving(s)

Number Of Ingredients 5

4 cups cauliflower florets
1 ounce butter-flavored cooking spray
1 fluid ounce fat-free half-and-half
1 pinch salt
1 pinch fresh ground pepper

Steps:

  • Steam or microwave cauliflower until soft.
  • Puree cauliflower in food processor and add butter spray and half and half to taste.

Nutrition Facts : Calories 31.3, Fat 0.4, SaturatedFat 0.1, Cholesterol 0.4, Sodium 81.8, Carbohydrate 6, Fiber 2.1, Sugar 2.4, Protein 2.3

SOUTH BEACH CAULIFLOWER MASH WITH CHIVES



South Beach Cauliflower Mash With Chives image

I'm not sure if the original Cauliflower Mash came from South Beach, but I know this recipe comes from the South Beach Diet Parties & Holidays Cookbook! I'm diabetic, so always looking for good recipes I can eat without guilt. 12/1/08: We just made this for Thanksgiving, and it was a huge hit. I decided to add 3-4 ounces of fat-free cream cheese (not in the original recipe) for extra creaminess and flavor, and it was a HUGE hit -- even the picky kids gobbled it right down, and there were no left overs.

Provided by ohbother

Categories     Very Low Carbs

Time 20m

Yield 4 cups, 8 serving(s)

Number Of Ingredients 6

1 1/2 lbs cauliflower, cut into large florets (about 8 cups)
3 garlic cloves
2 (14 ounce) cans reduced-sodium chicken broth
salt & freshly ground black pepper, to taste
2 teaspoons fresh chives, chopped
3 -4 ounces fat free cream cheese (optional)

Steps:

  • Combine cauliflower, garlic cloves, and broth in a large saucepan. If cauliflower is not completely covered by the broth, add water until just covered. Bring to a boil, reduce heat to medium-low, and simmer until cauliflower is tender, about 12 minutes.
  • Reserve 2 Tbsp of the cooking liquid and drain cauliflower (don't dry it, but allow it to drain fairly thoroughly). Transfer cauliflower and garlic to the bowl of a food processor, and process until smooth, pulsing in one or two tbsp of the reserved broth, if necessary, to moisten mixture. You might want to use fat free cream cheese during this step instead of the broth for extra body and creaminess. Season with salt and pepper to taste. Just before serving, stir in chopped chives. Serve warm.

Nutrition Facts : Calories 38.9, Fat 0.8, SaturatedFat 0.2, Sodium 55.5, Carbohydrate 5.8, Fiber 1.7, Sugar 1.8, Protein 3.7

CAULIFLOWER (MASHED) POTATOES (SOUTH BEACH DIET) RECIPE



Cauliflower (Mashed) Potatoes (South Beach Diet) Recipe image

Provided by ctaubenheim

Number Of Ingredients 4

4 cups cauliflower florets
1oz butter
1 fluid ounce fat free half and half
Salt and Pepper

Steps:

  • Steam or microwave the cauliflower until soft. Puree in food processor, adding the butter and the half and half to taste. Season with salt and pepper.

SURPRISE SOUTH BEACH DIET MASHED POTATOES



Surprise South Beach Diet Mashed Potatoes image

Phase 1 SBD Recipe -- Like potatoes, cauliflower is great for taking on flavors, so try vamping up this SBD staple and create a sensational holiday side dish with the addition of roasted garlic, horseradish, or a touch of chipotle peppers.

Provided by eLLe-ious

Categories     Cauliflower

Time 20m

Yield 2 serving(s)

Number Of Ingredients 5

2 cups cauliflower florets
1/2 ounce I Can't Believe It's Not Butter® Spread
1/2 ounce fat-free half-and-half
1 pinch salt
1 pinch fresh ground black pepper

Steps:

  • Steam or microwave the cauliflower until soft. Puree in a food processor, adding the butter spray and the half-and-half to taste. Season with salt and pepper.

Nutrition Facts : Calories 31.4, Fat 0.4, SaturatedFat 0.1, Cholesterol 0.4, Sodium 120.6, Carbohydrate 6, Fiber 2.1, Sugar 2.4, Protein 2.3

SOUTH BEACH FRIENDLY CAULIFLOWER



South Beach Friendly Cauliflower image

Aside from the Feautatoes on the South Beach Diet, this is a great alternative. I originally posted this recipe without the addition of the spinach but once I tried it I just had to add it to the recipe. Amount of spinach is optional, however, I found a full bag to be perfect.

Provided by dojemi

Categories     Low Protein

Time 30m

Yield 4 serving(s)

Number Of Ingredients 7

1 head cauliflower
1 (10 ounce) bag spinach
1 tablespoon olive oil (more, if needed)
1 teaspoon pre-minced garlic (jarred)
salt and pepper, to taste
Splenda sugar substitute, to taste
red pepper flakes, to taste (optional)

Steps:

  • Break cauliflower into bite-size florets.
  • Saute in olive oil, adding more oil when (and if) necessary, till cauliflower begins to brown.
  • Add the garlic (more if you like).
  • Stir to combine flavors.
  • Season with salt, pepper, Splenda and red pepper flakes (if desired).
  • Optional: Spinach can be added if desired. Place the fresh spinach on top of the cauliflower once it is browned to you liking. When spinach is wilted, stir to combine. Or, cook spinach separately and add to browned cauliflower, and combine.

Nutrition Facts : Calories 83.2, Fat 3.8, SaturatedFat 0.6, Sodium 99.4, Carbohydrate 10.4, Fiber 5.2, Sugar 3.8, Protein 4.9

SMASHED CAULIFLOWER-POTATOES



Smashed Cauliflower-Potatoes image

Here is another vegetable side dish that I make once or twice a week. This recipe fits perfectly with phase 1 of The South Beach Diet and is a great alternative for those wanting to cut back carbs. Even my meat-and-potatoes husband enjoys this recipe. Cooking the cauliflower in milk is what makes this version unique (and tasty). Also, I have used a couple of bags of fresh cauliflower already cut up like they sell at Trader Joe's or 1 20 oz bag of frozen florets for convenience.

Provided by Foodie Friend

Categories     Cauliflower

Time 40m

Yield 4 serving(s)

Number Of Ingredients 3

1 medium head cauliflower, chopped in small florets
1 cup low-fat milk (1% or less)
1/2 teaspoon salt

Steps:

  • Cook cut up cauliflower florets in milk and salt over low heat for 35 minutes, or until tender. Stir the mixture a couple of times to rotate the cauliflower in the milk and to keep the milk from scalding. (Sometimes when I get distracted the milk gets scalded on the bottom of the pot. If this happens, stir gently so that that the scalded milk browned bits do not get mixed up into the cooked cauliflower).
  • Drain, and discard or freeze the remaining liquid for a creamed vegetable soup (like cauliflower-cheese soup).
  • Using an immersion blender, blend cooked cauliflower until the mixture resembles mashed potatoes (no liquid necessary -- otherwise it will be too runny).
  • At this point use this mixture as if it were mashed potatoes and turn this "Smashed Cauliflower" into your favorite form of potatoes. In other words, you can add roasted garlic, scallions, low fat sour cream, chives, butter, or any combination. However, most of the time we eat it as is, with salt and white pepper to taste.

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