Cauliflower Shells with Cheese
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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
Instructions
- 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.
Nutrition
| Calories | 330 |
|---|---|
| Protein | 15 g |
| Total Fat | 10 g |
| Saturated Fat | 3 g |
| Cholesterol | 9 mg |
| Sodium | 279 mg |
| Carbohydrates | 48 g |
| Dietary Fiber | 5 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: With Veggies, More Matters! Michigan State University Extension - Midland County