Cauliflower Shells with Cheese

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

Yield

8 Servings

Serving size

1/8 of recipe

Rating

3.25 of 5 (4 ratings)

Food groups

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

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.
3. Once the water is boiling, add pasta and cook for 8 minutes.
4. Drain pasta and fill the same pot with 2 cups of water, bring to a boil.
5. Place the chopped cauliflower in the boiling water and cook until the florets are soft (about 4 minutes).
6. Drain cauliflower.
7. Placed the cooked cauliflower, 1/2 cup milk, and garlic salt in a blender and blend until smooth.
8. In a separate pot, heat oil.
9. Add the flour and whisk until the mixture is smooth.
10. Add 1 cup of milk and cook the mixture until it bubbles and thickens.
11. Add the cheese and cauliflower mixture and stir..
12. Remove from heat.
13. Add the pasta back into the sauce and serve.

Nutrition per serving

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Source

Recipe by: With Veggies, More Matters! — Michigan State University Extension - Midland County

Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/cauliflower-shells-cheese. Federal works are public domain in the United States.