Potato-Cauliflower Mash (Diabetic)

Ingredients:

3 cups water
2 cups cubed unpeeled Yukon Gold potatoes (about 12 ounces)
10 ounces frozen cauliflower florets
1/4 cup fat-free evaporated milk
2 tablespoons  trans -fat-free margarine
3/4 teaspoon salt
1/4 teaspoon black pepper

Method:

Bring water to a boil in large saucepan. Add potatoes and cauliflower; return to a boil. Reduce heat; cover and simmer 10 minutes or until potatoes are tender.
Drain vegetables; place in blender with evaporated milk, margarine, salt, and pepper. Blend until smooth, scraping side frequently.
Yield: 4 servings.

Helpful Hints:

Serving size: 1/2 cup.
Nutrition Facts Per Serving:
 Calories:  173
Carbohydrates:  25 g
Protein:  4 g
Fat:  6 g
Saturated Fat:  1 g
Cholesterol:  0 mg
Sodium:  531 mg
Fiber:  3 g
Exchanges per serving:
 1 Bread/Starch, 1 Fat, 2 Vegetable.

 


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