Cauliflower and Mozzarella Stuffed Shells
Kid Approved |
Main Dishes |
High in Fiber |
Vegetarian |
Egg-Free |
Nut-Free
Need an easy way to get your family to eat more veggies? Sneak some cauliflower and spinach into jumbo pasta shells!
4
Servings
40 minutes
Total Time
$2.47
Cost per serving *
| 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 |
* Cost and availability of recipe ingredients may vary across different regions of Ohio. Cost per serving information should be used as a general guide when considering recipe cost.
Nutrition Facts
Recipe PDFIngredients
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.
Featured
Ingredients
Ingredients
What goes in Cauliflower and Mozzarella Stuffed Shells?
Spinach
Garlic Powder
Cauliflower
Low-fat Milk
Whole Wheat Pasta Shells
Nutritional Information(Per Serving)
CALORIES
600
TOTAL FAT
24g
SODIUM
890mg
TOTAL CARBS
77g
PROTEIN
27g
