A great low-carbohydrate substitute for mashed potatoes is cauliflower mash. This recipe combines mashed potatoes with cauliflower in the same dish for a very diabetic-friendly recipe (typically a diabetic serving size of mashed potatoes is 1/2 cup; this recipe extends that serving size to 3/4 cup). It goes well with a turkey meatloaf, on top of a ground-turkey Shepherd's pie, or as a holiday side dish. Your friends and family may not even notice the substitution. One serving provides about 100 calories, 1.5 grams of fat, and 15 grams of carbohydrate.
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yield: 4 - 3/4 cup servings
Ingredients:
- 1 pound white potato, cut into 2-inch chunks
- 1 cauliflower head, cut into florets
- 1-3 cloves garlic, minced
- 1/2 teaspoon salt
- 1/2 teaspoon white pepper
- 1 tablespoon of a reduced-fat margarine spread
- 2 tablespoons of chopped parsley or chives
Preparation:
- Place potatoes in a saucepan. Cover with water and bring to a boil. Reduce heat and cook for 15 minutes or until potatoes are fork-tender. Drain.
- Steam cauliflower for 5-7 minutes or until tender. Drain.
- Place cooked potatoes and cauliflower in a large bowel and mash with a potato masher or fork. Then blend with a hand mixer to desired smoothness.
- Add garlic, salt, white pepper, butter alternative spread, and herbs to taste. Mix well.
