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Cauliflower Shells with Cheese

Makes: 8 Servings

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

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 (or cooking oil of choice)
  • 1 cup cheese, low-fat

Directions

  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.

Notes

Learn more about:

Source:

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

Nutrition Information

Serving Size: 1/8 of recipe
Nutrients Amount
Total Calories 382
Total Fat 13 g
Saturated Fat 3 g
Cholesterol 12 mg
Sodium 252 mg
Carbohydrates 55 g
Dietary Fiber 7 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 1 mcg
Calcium 202 mg
Iron 3 mg
Potassium 325 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 382
Total Fat 13 g
Saturated Fat 3 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 4 g
Linoleic Acid 3 g
α-Linolenic Acid 0.4 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 12 mg
Carbohydrates 55 g
Dietary Fiber 7 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 202 mg
Potassium 325 mg
Sodium 252 mg
Copper 0 mg
Iron 3 mg
Magnesium 104 mg
Phosphorus 342 mg
Selenium 66 mg
Zinc 3 mg
Vitamins
Vitamin A 50 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.5 mcg
Vitamin C 11 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 13 mcg
Folate 62 mcg
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 5 mg
Choline 34 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Dairy 1/2 cups
Grains 2 1/2 ounces
Vegetables 1/4 cups
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