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Cauliflower Shells with Cheese

Cauliflower Shells with Cheese

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1 Rating
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MyPlate Kitchen
Makes: 7 Servings
Total Cost: $$$$

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 chopped cauliflower
  • 1 1/2 cups milk, non-fat
  • 1 teaspoon garlic salt
  • 1/4 cup flour
  • 1/4 cup vegetable oil
  • 1 cup cheese, low-fat

Directions

  1. 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.
  2. Drain pasta and fill the same pot with 2 cups of water, bring to a boil.
  3. Place the chopped cauliflower in the boiling water and cook until the florets are soft (about 4 minutes). Drain cauliflower.
  4. Placed the cooked cauliflower, 1/2 cup milk, and garlic salt in a blender and blend until smooth.
  5. 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 and mix.
  6. Once the mixture is complete, remove from heat. Add the pasta back into the sauce and serve.

Notes

- Low-fat cheddar cheese used in nutrition analysis.
- Learn more about cauliflower.

Source:

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

Nutrition Information

Serving Size: 1/7 of recipe
Nutrients Amount
Total Calories 359
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 6 mg
Sodium 233 mg
Carbohydrates 55 g
Dietary Fiber 6 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 1 mcg
Calcium 255 mg
Iron 2 mg
Potassium 273 mg
N/A - data is not available
Nutrients Amount
Total Calories 359
Total Fat 10 g
Saturated Fat 2 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 4 g
Cholesterol 6 mg
Carbohydrates 55 g
Dietary Fiber 6 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 255 mg
Potassium 273 mg
Sodium 233 mg
Copper 356 mcg
Iron 2 mg
Magnesium 73 mg
Phosphorus 324 mg
Selenium 52 mcg
Zinc 2 mg
Vitamins
Vitamin A 38 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.5 mcg
Vitamin C 14 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 14 mcg
Folate 42 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 2 mg
Choline 43 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups
Grains 3 ounces
Dairy 3/4 cups

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