Baked Mashed Cauliflower

Baked Mashed Cauliflower is a creamy and flavorful dish that combines the goodness of cauliflower with high-protein ingredients, making it a perfect comfort food for health-conscious individuals. This Indian-inspired recipe is seasoned with aromatic spices and baked to perfection, offering a delightful twist on traditional mashed potatoes.

Ingredients

• Cauliflower - 400 grams
• Greek yogurt - 100 grams
• Grated low-fat cheese - 50 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Cumin powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Salt - 1 teaspoon (or to taste)
• Black pepper - 1/2 teaspoon
• Fresh cilantro - 2 tablespoons, chopped
• Olive oil - 1 tablespoon

Steps

1. Preheat the oven to 200°C (400°F).
2. Cut the cauliflower into florets and steam them in a pot for about 10-15 minutes until tender.
3. In a mixing bowl, combine the steamed cauliflower, Greek yogurt, grated cheese, minced garlic, grated ginger, cumin powder, turmeric powder, red chili powder, salt, and black pepper.
4. Mash the mixture until smooth and creamy, adjusting the seasoning as needed.
5. Transfer the mashed cauliflower into a greased baking dish and smooth the top with a spatula.
6. Drizzle olive oil over the top and sprinkle chopped cilantro for garnish.
7. Bake in the preheated oven for 20-25 minutes or until the top is golden and slightly crisp.
8. Remove from the oven and let it cool for a few minutes before serving.

Nutrition

• Calories: 220
• Protein: 14 g
• Carbs: 14 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.3 L

Health Benefits

• Low in calories and high in fiber, promoting weight management.
• Rich in vitamins and antioxidants, supporting overall health.

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