Sunday, May 8, 2011

Cut Calories with Cauliflower

If you love the flavor of a loaded baked potato, but aren't a fan of the associated carbs, this recipe is for you. In my cauliflower casserole, I use the same ingredients that you would add to a twice baked potato or potato casserole. Although the texture is slightly different, the flavor is very similar. Plus this alternative saves quite a few calories. The casserole is creamy and cheesy and everything that typically contradicts a healthy food. It is the perfect side item to add a bit of southern comfort. For a complete meal, I paired the casserole with baked chicken tenders and steamed green beans.

Cauliflower Casserole
serves 6

10 oz. frozen cauliflower
3 tbsp fat free butter
2 tbsp diced onion
2 garlic cloves, minced
1/4 cup plain fat free Greek yogurt
2 tbsp egg whites
1 cup fat free shredded cheddar cheese, divided
salt and pepper, to taste
  1. Preheat oven to 350 degrees.
  2. Steam cauliflower until softened. Transfer to a large bowl and mash with a potato masher.
  3. Add butter, onion, garlic, greek yogurt, egg whites, and 1/2 cup cheese. Mix well.
  4. Spray casserole dish with cooking spray and transfer cauliflower mixture to dish. Top with remaining 1/2 cup cheese. Cover with aluminum foil.
  5. Bake for 25 minutes. Remove foil and bake for an additional 5 minutes.
Nutrition: 55 calories, 3g carbohydrate, 8g protein, 0g fat
Weight Watchers points: 1
Weight Watchers Plus points: 2



Sarah (La Maison Boheme) said...

This looks good - and I love cauliflower!

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Nutrition student with a passion for giving yummy recipes a healthy make-over. Future RD on a constant search for the best food finds. And new blogger trying to relay my tasty ideas to everyone else.

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