Low Fat Creamy Mashed Vegetables

Indulge in the wholesome goodness of Low Fat Creamy Mashed Vegetables, a vibrant and healthy twist on traditional side dishes. This recipe combines a medley of nutrient-packed vegetables—cauliflower, carrots, butternut squash, and broccoli—simmered in low-sodium vegetable broth for maximum flavor. Blended with skim milk, a touch of olive oil, and aromatic garlic, this dish achieves a luxuriously creamy texture without the extra calories. Finished with a sprinkle of fresh chives, this low-fat mash is the perfect guilt-free accompaniment to any main course. Ready in just 40 minutes, it’s an easy, nutritious way to brighten up your table. Perfect as a healthy holiday side or a weeknight staple, this recipe offers a delicious balance of taste and wellness.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 cups Cauliflower florets
• 1 cup Carrots, sliced
• 1 cup Butternut squash, peeled and diced
• 1 cup Broccoli florets
• 1 cup Low-sodium vegetable broth
• 2 cloves Garlic, minced
• 1 cup Skim milk
• 1 tablespoon Olive oil
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Chives, chopped

Directions

Step 1

In a large pot, bring the low-sodium vegetable broth to a boil.

Step 2

Add the cauliflower, carrots, butternut squash, and broccoli to the pot. Reduce the heat to medium, cover, and let simmer for about 20 minutes or until all the vegetables are tender.

Step 3

Drain the vegetables, reserving 1/4 cup of the cooking liquid.

Step 4

Return the vegetables to the pot along with the reserved cooking liquid.

Step 5

Add the minced garlic, olive oil, and skim milk to the pot with the vegetables.

Step 6

Using a potato masher or an immersion blender, mash the vegetables until smooth and creamy.

Step 7

Season the mashed vegetables with salt and black pepper, adjusting to taste.

Step 8

Transfer the mashed vegetables to a serving dish and sprinkle chopped chives on top.

Step 9

Serve warm and enjoy as a healthy side dish with your favorite main course.

Nutrition Facts

Serving size	(1297.7g)

Amount per serving	% Daily Value*
Calories	517.6

Total Fat 15.1g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 7.3mg	0%
Sodium 1689.8mg	0%
Total Carbohydrate 85.1g	0%
Dietary Fiber 18.4g	0%
Total Sugars 34.9g
Protein 21.0g	0%

Vitamin D 107.4IU	0%
Calcium 632.6mg	0%
Iron 5.1mg	0%
Potassium 2904.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.3%

Protein: 15.0%

Carbs: 60.8%