Cauliflower Cheese (Easy Meals)



Cauliflower Shells In Cheddar Sauce

Nov 3, 2011

Here's a satisfying pasta dish that's not all about the pasta. Pinto beans provide nutritious fiber. For a boost of beta-carotene, look for orange cauliflower at your market. Chickpea flour is used to thicken the sauce; it is lighter and more flavorful than wheat flour.

Time: 15 minutes
Servings: 4
South Beach Diet Phase: 2 

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4 oz small or medium whole wheat pasta shells (about 1 c)
2 c small cauliflower florets (8 oz)
1 can (15.5 oz) pinto beans, drained and rinsed
1 c 1% or fat-free milk
3 Tbsp chickpea flour (see tip below)
2 tsp Dijon mustard
1 c shredded reduced-fat sharp Cheddar cheese (4 oz)
Salt and freshly ground black pepper
Chopped fresh chives, for garnish (optional) 

1. Bringa large saucepan of lightly salted water to a boil. Add the pasta and cook according to package directions.

2. Addthe cauliflower for last 5 minutes of cooking time.

3. Drainthe pasta and cauliflower well and transfer to a serving bowl. Stir in the beans.

4. Startthe Cheddar cheese sauce as soon as you add the pasta to the boiling water:In a small saucepan, stir 1/4 cup of the milk into the chickpea flour. Stir in the remaining 3/4 cup milk and the mustard. Bring to a simmer over medium-low heat, stirring often. Add the cheese in handfuls, stirring to melt each batch.

5.Seasonto taste with salt and pepper.

6.Pourthe cheese sauce over the pasta mixture and toss to coat. Garnish with fresh chives if you like.

Nutrition Info Per Serving(1 1/4 c): Per serving: 304 cal, 8 g fat, 4 g sat fat, 4 g pro, 42 g carbs, 8 g fiber, 490 mg sodium

Tip:To make your own chickpea flour, rinse and drain canned chickpeas. Spread out on a baking sheet and leave out overnight to dry thoroughly. Process in a food processor until finely ground. Pass through a strainer and reprocess any lumps. Store in a resealable plastic bag in the freezer.






Video: The Best Cauliflower Cheese | Jamie Oliver

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Cauliflower Shells In Cheddar Sauce



Date: 30.11.2018, 11:22 / Views: 42293