Cauliflower and Mozzarella Stuffed Shells
Need an easy way to get your family to eat more veggies? Sneak some cauliflower and spinach into jumbo pasta shells!
![Meal Cauliflowerstuffedpastashells](/img/aa988a90-d10a-4abc-bd8d-751d8a040f43/meal-cauliflowerstuffedpastashells.jpeg?fm=png&crop=926%2C650%2C0%2C0&w=960)
Temperature: | Medium-high heat |
Serving details: | (1 lb of Shell Pasta ~ 24 Shells) |
Serving size: | 6 stuffed shells (about 1/4 lb. of shell pasta) |
Prep time: | 15 minutes |
Cook time: | 25 minutes |
Total time: | 40 minutes |
Equipment: | Medium bowl Large pot Large casserole dish or serving plate Blender or food processor Small saucepan Microwave-safe bowl |
Utensils: | Mixing spoon Fork or whisk Spoon Knife Measuring cups and spoons |
Ingredients
1 package large pasta shells (about 24 shells)
8 cups water, divided
1 large head cauliflower, chopped
1 1/2 cups low-fat milk, divided
2 cloves garlic, minced OR 2 teaspoons garlic powder
1/4 teaspoon salt
1/4 cup olive oil OR vegetable oil
1/4 cup flour
1 cup mozzarella cheese, shredded
1 10 ounce frozen block of spinach, thawed and squeezed dry
1 24 ounce jar tomato sauce
Instructions
- Before you begin, wash your hands, surfaces, utensils, and produce.
- Fill a large pot with 6 cups of water and bring to a boil. Once the water is boiling, add pasta and cook according to instructions on box of shells.
- Drain pasta and set aside in baking dish. Fill the same pot with 2 cups of water and bring to a boil.
- Place the chopped cauliflower in the boiling water and cook until the florets are soft (about 4 minutes). Drain cauliflower.
- Place the cooked cauliflower, 1/2 cup milk, garlic, and salt in a blender and blend on high until mixture is smooth.
- Set a saucepan on medium-low heat and heat the pasta sauce.
- In a separate pot, heat oil on medium heat. 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, cauliflower mixture, thawed spinach block. Mix well.
- Once the mixture is complete, remove from heat. Carefully stuff each shell with a spoon full of cauliflower mixture. Pour heated pasta sauce over stuffed shells and serve.
Tips
- If you are looking to increase the amount of fiber in your diet, try using large whole wheat pasta shells.
Ingredients
![](/img/graphics/icon-fork@2x.png)
What goes in Cauliflower and Mozzarella Stuffed Shells?
![Spinach](/img/e8df294f-ab53-4ed5-bb1d-a2c24245fac3/Spinach.png?fm=png&crop=133%2C133%2C0%2C0)
![Garlic Powder](/img/d7d4e8fd-947f-4cf9-8638-29367036e5cc/garlic-powder.png?fm=png&crop=133%2C133%2C0%2C0)
![Cauliflower](/img/5e687e28-e5d6-4de1-ac45-f328cb04db3a/Cauliflower.png?fm=png&crop=133%2C133%2C0%2C0)
![Low-fat Milk](/img/b7ae2610-d855-4297-bb5a-30d4c93d8daf/Milk.png?fm=png&crop=133%2C133%2C0%2C0)
![Pastashells](/img/70717bba-f1fa-4582-b767-48f079a6067c/pastashells.png?fm=png&crop=133%2C133%2C0%2C0)