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Cauliflower Shells with Cheese

Creamy cauliflower and low-fat cheese make a delicious sauce for this pasta dish.

  • 8 Servings
  • $3.00 - $5.99

Ingredients

  • 1 pound whole wheat pasta shells
  • 8 cups water
  • 2 cups cauliflower, chopped
  • 1 1/2 cups milk, non-fat, divided
  • 1 teaspoon garlic salt
  • 1/4 cup flour
  • 1/4 cup vegetable oil
  • 1 cup cheese, low-fat

Steps

1

Wash hands with soap and water.

2

Fill 1 pot with 6 cups of water and bring to a boil. Once the water is boiling, add pasta and cook for 8 minutes.

3

Drain pasta and fill the same pot with 2 cups of water, bring to a boil.

4

Place the chopped cauliflower in the boiling water and cook until the florets are soft (about 4 minutes). Drain cauliflower.

5

Placed the cooked cauliflower, 1/2 cup milk, and garlic salt in a blender and blend until smooth.

6

In a separate pot, heat oil. Add the flour and whisk until the mixture is smooth. Add 1 cup of milk and cook the mixture until it bubbles and thickens. Add the cheese and cauliflower mixture and stir..

7

Remove from heat. Add the pasta back into the sauce and serve.

Ingredients

Serving Size: 1/8 of recipe

NutrientsAmount
Total Calories330
Total Fat10 g
Saturated Fat3 g
Monounsaturated Fat4 g
Polyunsaturated Fat3 g
Cholesterol9 mg
Carbohydrates48 g
Dietary Fiber5 g
Total Sugars4 g
Added Sugars included0 g
Protein15 g
Minerals
Calcium221 mg
Potassium237 mg
Sodium279 mg
Copper311 mcg
Iron2 mg
Magnesium64 mg
Phosphorus285 mg
Selenium46 mcg
Zinc2 mg
Vitamins
Vitamin A49 mcg RAE
Vitamin B60.2 mg
Vitamin B120.5 mg
Vitamin C12 mg
Vitamin D1 mcg
Vitamin E1 mg
Vitamin K13 mcg
Folate39 mcg DFE
Thiamin0.2 mg
Riboflavin0.2 mg
Niacin2 mg
Choline38 mg

Source:

  • With Veggies, More Matters!
  • Michigan State University Extension - Midland County