Friday, April 3, 2015

[Healthy_Recipes_For_Diabetic_Friends] Rustic Mashed Cauliflower with Roasted Garlic and Spinach - 19.9g Carbs, 9.1g Fiber, 6g Sugar


Rustic Mashed Cauliflower with Roasted Garlic and Spinach - 19.9g Carbs, 9.1g Fiber, 6g Sugar

This deliciously comforting casserole is packed with great ingredients! Cauliflower, roasted garlic, sauteed onions and spinach are mashed with a dollop of cashew butter and then baked until warm and fragrant.

Serves: 4

1 bulb garlic
1 medium onion, sliced
1 medium head cauliflower, cut into chunks
10 oz fresh spinach
1/2 cup raw cashew butter
2 Tbsp nutritional yeast
2 Tbsp chopped fresh chives
1/8 tsp black pepper, or to taste

Preheat oven to 350 degrees F. Roast unpeeled garlic in a small baking dish for about 25 minutes or until soft. When cool, squeeze out the soft cooked garlic, removing and discarding the skins.

Heat a nonstick skillet and dry saute the onion until lightly browned, about 5 minutes, stirring consistently.

Steam cauliflower for about 8 to 10 minutes or until tender. Remove and place in a food processor.

Add spinach to the steamer and steam until just wilted. Set aside.

Process cauliflower, roasted garlic, cashew butter and nutritional yeast in food processor by pulsing to a chunky-smooth consistency.

Stir in sauteed onions, wilted spinach, chives and black pepper.

Place in a baking dish and bake at 350 degrees F for 15-20 minutes or until heated through, then broil until just starting to turn golden.

Nutrition From:
Serving: 4
Serving Size: 307 g
Nutrition per Serving: 290 Calories, 178 Calories from Fat, 19.7g Total Fat, 2.1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 103mg Sodium, 996mg Potassium, 19.9g Total Carbs, 9.1g Dietary Fiber, 6g Sugars, 12.5g Protein
Vitamin A 135% - Vitamin C 149% - Calcium 14% - Iron 27%
Nutrition Grade: A

Good points:
    No cholesterol
    Low in sodium
    High in dietary fiber
    High in manganese
    Very high in vitamin A
    Very high in vitamin C


Posted by:
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)