
Cauliflower Shells with Cheese
Creamy cauliflower and low-fat cheese make a delicious sauce for this pasta dish.
- 8 Servings
- $3.00 - $5.99
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
Wash hands with soap and water.
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.
Drain pasta and fill the same pot with 2 cups of water, bring to a boil.
Place the chopped cauliflower in the boiling water and cook until the florets are soft (about 4 minutes). Drain cauliflower.
Placed the cooked cauliflower, 1/2 cup milk, and garlic salt in a blender and blend until smooth.
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..
Remove from heat. Add the pasta back into the sauce and serve.
Ingredients
Serving Size: 1/8 of recipe
Nutrients | Amount |
---|---|
Total Calories | 330 |
Total Fat | 10 g |
Saturated Fat | 3 g |
Monounsaturated Fat | 4 g |
Polyunsaturated Fat | 3 g |
Cholesterol | 9 mg |
Carbohydrates | 48 g |
Dietary Fiber | 5 g |
Total Sugars | 4 g |
Added Sugars included | 0 g |
Protein | 15 g |
Minerals | |
Calcium | 221 mg |
Potassium | 237 mg |
Sodium | 279 mg |
Copper | 311 mcg |
Iron | 2 mg |
Magnesium | 64 mg |
Phosphorus | 285 mg |
Selenium | 46 mcg |
Zinc | 2 mg |
Vitamins | |
Vitamin A | 49 mcg RAE |
Vitamin B6 | 0.2 mg |
Vitamin B12 | 0.5 mg |
Vitamin C | 12 mg |
Vitamin D | 1 mcg |
Vitamin E | 1 mg |
Vitamin K | 13 mcg |
Folate | 39 mcg DFE |
Thiamin | 0.2 mg |
Riboflavin | 0.2 mg |
Niacin | 2 mg |
Choline | 38 mg |
Source:
- With Veggies, More Matters!
- Michigan State University Extension - Midland County