
Ingredients
1 pound whole wheat pasta shells
8 cups water
2 cups cauliflower (chopped)
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
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 and mix.
Once the mixture is complete, remove from heat. Add the pasta back into the sauce and serve.
Nutrition Facts
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 |
U.S. Department of Agriculture. MyPlate Kitchen Website. Cauliflower Shells with Cheese. Recipe source: With Veggies, More Matters! Michigan State University Extension - Midland County. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.