Monday, January 16, 2012

Cooking Light with Rachael Ray: Broccoli, (Cauliflower) & Cheese Smashed Potatoes

Mashed potatoes are a great side. Who doesn't love some smashed potatoes?!?

My mom made us "Smashed Cauliflower" when the South Beach Diet was first introduced to us some time back. It wasn't bad at all. It just wasn't potatoes. 

When I saw Rachael's recipe for Broccoli and Cheese Smashed Potatoes, I immediately started thinking of the South Beach Smashed Cauliflower recipe. If I took a little from Rach's recipe and little from South Beach, plus my own flare, I could create a dish that satisfies the want from mashed potatoes, yet kicks up the nutrition piece.

So that's just what I did here. My recipe for Broccoli, Cauliflower and Cheese Smashed Potatoes is simple, yummy and nutritious. I have finally found a healthy side that my husband has requested me to make at least three times a week.

You say you want broccoli, cauliflower and red potatoes as part of a healthy dinner three times a week, Rudy? You got it!

Perhaps your family will request this too. Try it out!

Serves 4

  • 4 baby red potatoes, cleaned and quartered
  •  one 12-ounce bag Steamfresh Broccoli and Cauliflower
  • 1/4 cup Fat Free Sour Cream
  • 1/2 cup 1% milk
  • 1 cup 2% Sharp Cheddar Cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Quarter the potatoes and add to a large pot. Cover with water and bring to a boil over high heat. Reduce the heat to medium-low and cook the potatoes for 10 minutes.

While the potatoes are boiling, throw the Steamfresh bag of Broccoli and Cauliflower in the microwave and cook according to package directions (about 6 minutes on HI).

Drain the potatoes and return to the hot pot. Add the broccoli and cauliflower to the potatoes. Stir in the milk, sour cream and cheese.

Mash until the cheese melts into potatoes and veggies. Finish by seasoning with salt and pepper.

Place in a serving bowl and your side is ready! Top with a pinch of cheese, parsley and/or pepper if desired.


This side pulls all the good stuff together in one simple dish. You get the vitamins from the veggies, plus the extra antioxidants and anti-inflammatory compounds from using the baby red potatoes. Let's not forget how the cheese and sour cream will have your brain thinking you are indulging in a rich side, but really you are being pretty good. Not an ounce of butter in these smashed potatoes and you will not miss it a bit!

NUTRITION FACTS (per serving):

Before: 391.25 calories / 21.6g fat / 37.54g carbohydrate / 18.25g protein / 4.25g fiber
After: 244.3 calories / 6.8g fat / 33.4g carbohydrate / 14.25g protein / 3.9g fiber

Saves: 146.9 calories / 14.8g fat / 4.14g carbohydrate


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