Cauliflower Mash

Serves 4: (1g fiber/serving)

1 pound cauliflower, trimmed
1/2 Cup Water
1/2 Cup Pacific Natural Foods low-sodium chicken broth
1 Tablespoon olive oil

Cut cauliflower, including the core, into 1-inch pieces. Bring the water & stock to a boil in a large pot. Add Cauliflower pieces. Cook until tender 20-30minutes. Drain cauliflower in colander & press with a small plate to release all the liquid in the cauliflower (this step is important for the texture of the dish). Transfer cauliflower into a food processor. Add olive oil & puree the mixture until it becomes smooth & creamy.

Brenda's TIP: This is a great substitue for mashed potatoes. You may add table fiber to up the fiber content.

Nutrition Facts: Serving Size, 1/2 cup -calories  95, fiber 1g, protein 2g, fat 3g, saturated fat 0g, carbohydrates 4g, cholesterol 0mg,  sodium 50mg, sugar 2g.

From Book: The Fiber35 Recipes

Beef Tenderloin with Green Bean & Cauliflower Mash ~ Justin & Irene

Beef Tenderloin with Green Bean and Cauliflower MashJustin and Irene

Ingredients (makes two servings)
2 three-ounce beef tenderloin steaks, trimmed of excess fat
1 Tablespoon reduced sodium soy sauce
1 Tablespoon minced garlic
1 Tablespoon reduced sodium Worcestershire sauce
1/4 medium red onion sliced
1 head of cauliflower
2 Tablespoons reduced fat cream cheese
2 scallions, sliced
8 ounces fresh green beans, cleaned and trimmed
1/8 cup sliced almonds
1 Tablespoon Galeos Caesar or Ginger Wasabi Dressing
Sea Salt

Instructions

Steak:
Put soy sauce, 1 tablespoon garlic, and Worcestershire sauce in a bowl. Marinate steak for 10 minutes. Place steak on a hot grill. Cook 4-5 minutes each side for medium rare.

Green Beans:
Spray pan with cooking spray. Saute 2 teaspoons of garlic and almonds with string beans until al dente. Toss in Galeos dressing.

Cauliflower Mash:
Steam cauliflower. Place in food processor with cream cheese. Mix until smooth, but not too smooth. Top with scallions

Place steak on plate, top with a few red onion rings. Place green beans on plate. Place 1 cup of cauliflower mash on plate, top with scallions. Reserve remaining cauliflower mash for another use

Nutritional information (per serving):
Calories 230
Fat calories 70
Total fat 8 grams
Saturated fat 2 grams
Cholesterol 45 milligrams
Sodium 380 milligrams
Total carbohydrates 21 grams
Fiber 7 grams
Sugars 10 grams
Protein 24 grams