Cauliflower Mash

F-Factor Low Carb Cauliflower Mash Recipe

Mashed potatoes are so passé. Welcome guests to the 21st century and blow them away with this delicious, low-carb comfort food side dish. #FFACTORAPPROVED 

INGREDIENTS (serves 4):

  • 1 head of cauliflower, chopped
  • 1/4 cup chicken stock
  • 1/3 cup plain nonfat Greek yogurt
  • 2 cloves garlic, chopped 
  • 2 Tbsp grated Parmesan cheese
  • 2 Tbsp Greek cream cheese
  • salt and pepper, to tast
  • Snipped fresh chives (for garnish)
  • PREPARATIONS:

    1. Bring a medium pot of water to a boil and add your chopped cauliflower. Boil for about 10 minutes, until cauliflower is tender and soft. Drain and pat dry with a towel.
    2. Add hot cauliflower to your food processor and add chicken stock, Greek yogurt, garlic and cheeses. Process until completely smooth. Feel free to add a touch more of Greek cream cheese as needed for creaminess. 
    3. Stir in salt and pepper.
    4. Transfer to serving bowl and garnish with fresh chives.

    NUTRITIONAL CONTENT PER SERVING
    Serves 4

    • FOR JOURNALING ON THE F-FACTOR DIET: 2g carbohydrate, 3g fiber – This is a Step 1 Approved Recipe
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 80 calories, 7g protein, 10g carb, 3g fiber, 7g net carb, 4g sugar, 4g fat, 1g sat fat, 178mg sodium 

     

    COMPARE WITH MASHED POTATOES PER SERVING: 330 calories, 3g protein, 40g carb, 4g fiber, 36g net carb, 15g fat