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Cauliflower and Sweet Potato Smashers
April 1 2009 |
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Ingredients:
1 head cauliflower, cut down into 1 inch pieces
1 large sweet potato, cut into 1 inch pieces
1/2 cup low sodium chicken broth
2 TBSP heart healthy vegetable oil spread (such as Smart Balance, Take Control or Benecol)
1 tsp garlic powder
1 tsp black pepper
1 tsp oregano
dash salt
Directions:
1. Bring large pot of water to boil. Once water is rapidly boiling, add potatoes and cook until fork tender (approximately 10 minutes).
2. While water and potatoes are boiling, steam chopped cauliflower in steamer basket or microwave safe bowl until fork tender (approximately 8-12 minutes, depending on size of cauliflower)
3. Once potatoes are tender, drain water and return cooked potatoes to pot. Add in steamed cauliflower and chicken broth.
4. With potato masher or hand mixer, mash potato and cauliflower together until well combined, then mix in vegetable oil spread.
5. Season to taste. Recommended seasoning blend: garlic powder, black pepper, oregano and dash salt.
6. If using dry herbs (such as oregano) let sit for 3-5 minutes before serving to allow oregano to release its flavors.
Makes six 1-cup servings.
Nutritional Information:
Serving Size: 1 cup
Calories: 155
Fat: 3.3 grams
Saturated Fat: 1 gram
Protein: 2.5 grams
Carbohydrate: 29 grams
Dietary Fiber: 1.5 grams
Kristy Lang
Registered Dietitian
WELLAWARE
Boone Hospital Center
(573) 815-8385
www.boone.org
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