Cauliflower Shells with Cheese

Name: Cauliflower Shells with Cheese
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 8
Ingredients: 1 pound whole wheat pasta shells; 6 cups water for pasta; 2 cups fresh cauliflower, chopped into small florets; 2 cups water for cauliflower; 1½ cups non-fat milk, divided; 1 teaspoon garlic salt; ¼ cup all-purpose flour; ¼ cup vegetable oil; 1 cup low-fat cheese, shredded

Recipe GLPRa657f45c9fdc2d

Main Course

40 min

382 cal

Servings: 8

Stovetop

SNAP eligible

Whole wheat pasta shells tossed with a creamy cauliflower and cheese sauce. Fresh cauliflower is pureed and combined with a rich roux-based sauce, then folded together with tender pasta for a satisfying side dish that brings together comforting flavors in every bite.

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Ingredients

1 pound whole wheat pasta shells

6 cups water for pasta

2 cups fresh cauliflower, chopped into small florets

2 cups water for cauliflower

1½ cups non-fat milk, divided

1 teaspoon garlic salt

¼ cup all-purpose flour

¼ cup vegetable oil

1 cup low-fat cheese, shredded

Directions

Wash your hands thoroughly with soap and warm water before preparing the meal.
Fill a large pot with 6 cups of water and bring to a rolling boil over high heat.
Add the pasta shells to the boiling water and cook according to package directions, about 8 minutes, until tender. Drain and set aside.
In the same pot, bring 2 cups of fresh water to a boil.
Add the chopped cauliflower florets to the boiling water and cook for about 4 minutes until they are soft and tender when pierced with a fork. Drain and set aside.
In a blender, combine the cooked cauliflower, 1/2 cup of milk, and garlic salt. Blend until the mixture is completely smooth and creamy. Set aside.
In a separate medium saucepan, heat the vegetable oil over medium heat until shimmering.
Sprinkle the flour into the hot oil and whisk continuously until the mixture is smooth and lightly golden, about 1-2 minutes.
Gradually pour in the remaining 1 cup of milk while whisking constantly to prevent lumps.
Continue cooking, stirring frequently, until the sauce bubbles gently and thickens enough to coat the back of a spoon, about 5-7 minutes.
Remove the sauce from heat. Stir in the shredded cheese until completely melted and smooth.
Add the cauliflower puree to the cheese sauce and stir until well combined and smooth.
Add the cooked pasta shells to the sauce and gently fold together until all pasta is evenly coated. Serve warm.

Comments

Grocery List Plus Editorial Staff4.25

Cauliflower shells with cheese is a straightforward weeknight dish built from ingredients every Charlotte store carries—shells and milk are pantry staples at Harris Teeter and Food Lion, fresh or frozen cauliflower runs $2–4, and cheese costs $3–5 depending on what you choose. The 40-minute stated time is honest for cooking pasta and simmering a sauce, though you'll need a real 5–8 minutes chopping the cauliflower before the timer starts. This feeds a family of four with seconds or eight as a side, reheats decently (toss it in a pan with a splash of milk to restore creaminess), and asks nothing fussy—just whisk flour into oil, add milk and garlic salt, fold in cauliflower and cheese. The main caveat is that this is a generic bake-and-butter comfort dish rather than a showstopper; if you're looking to stretch a budget, the price per serving runs about $0.75–$1.00 depending on cheese choice, which is reasonable but not dirt-cheap, and it won't excite anyone tired of creamy casseroles.