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  • Prep Time:

  • Cook Time:

  • Serving Size:

  • Serves: 7 Servings

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

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

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.