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Prep Time:40 minsTotal Time:40 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:40 minsTotal Time:40 minsServings:4Yield:4 servings
Prep Time:40 mins
Prep Time:
40 mins
Total Time:40 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients3cupscauliflower florets8ounceswhole-wheat fusilli or rotini pasta1cupnonfat milk1chipotle pepper in adobo, minced, plus 1 tablespoon adobo sauce1tablespoonolive oil¼cupfinely chopped yellow onion2clovesgarlic, minced4cupschopped fresh spinach¼teaspoonsalt1tablespoonwhole-grain Dijon mustard4ouncesreduced-fat Cheddar cheese, shredded (about 1 cup)2ouncespart-skim mozzarella cheese, shredded (about 1/2 cup)1teaspoonGround pepper1pinchPaprika
Cook Mode(Keep screen awake)
Ingredients
3cupscauliflower florets
8ounceswhole-wheat fusilli or rotini pasta
1cupnonfat milk
1chipotle pepper in adobo, minced, plus 1 tablespoon adobo sauce
1tablespoonolive oil
¼cupfinely chopped yellow onion
2clovesgarlic, minced
4cupschopped fresh spinach
¼teaspoonsalt
1tablespoonwhole-grain Dijon mustard
4ouncesreduced-fat Cheddar cheese, shredded (about 1 cup)
2ouncespart-skim mozzarella cheese, shredded (about 1/2 cup)
1teaspoonGround pepper
1pinchPaprika
DirectionsPlace a steamer basket in a large saucepan, add water to just below the basket and bring to a boil. Add cauliflower to the basket; cover, reduce heat to medium and steam until very tender, 8 to 10 minutes.Meanwhile, bring a large pot of water to a boil. Cook pasta for 2 minutes less than the package directions. Drain the pasta and transfer to a large bowl.Transfer the cauliflower to a food processor or blender. Add milk, chipotle and adobo sauce; puree until smooth.Dry the large saucepan. Add oil and heat over medium heat. Add onion and cook until softened and transparent, 2 to 3 minutes. Add garlic and cook until fragrant, 1 minute. Add spinach and cook until lightly wilted, 2 minutes. Reduce heat to medium-low, carefully add the cauliflower mixture and stir to combine. Stir in salt and mustard. Gradually whisk in Cheddar and mozzarella just until smooth, about 1 minute. Remove from heat.Pour the sauce over the pasta and gently stir to combine. Garnish with pepper and paprika, if desired.Originally appeared: Diabetic Living Magazine, Fall 2018
Directions
Place a steamer basket in a large saucepan, add water to just below the basket and bring to a boil. Add cauliflower to the basket; cover, reduce heat to medium and steam until very tender, 8 to 10 minutes.Meanwhile, bring a large pot of water to a boil. Cook pasta for 2 minutes less than the package directions. Drain the pasta and transfer to a large bowl.Transfer the cauliflower to a food processor or blender. Add milk, chipotle and adobo sauce; puree until smooth.Dry the large saucepan. Add oil and heat over medium heat. Add onion and cook until softened and transparent, 2 to 3 minutes. Add garlic and cook until fragrant, 1 minute. Add spinach and cook until lightly wilted, 2 minutes. Reduce heat to medium-low, carefully add the cauliflower mixture and stir to combine. Stir in salt and mustard. Gradually whisk in Cheddar and mozzarella just until smooth, about 1 minute. Remove from heat.Pour the sauce over the pasta and gently stir to combine. Garnish with pepper and paprika, if desired.
Place a steamer basket in a large saucepan, add water to just below the basket and bring to a boil. Add cauliflower to the basket; cover, reduce heat to medium and steam until very tender, 8 to 10 minutes.
Meanwhile, bring a large pot of water to a boil. Cook pasta for 2 minutes less than the package directions. Drain the pasta and transfer to a large bowl.
Transfer the cauliflower to a food processor or blender. Add milk, chipotle and adobo sauce; puree until smooth.
Dry the large saucepan. Add oil and heat over medium heat. Add onion and cook until softened and transparent, 2 to 3 minutes. Add garlic and cook until fragrant, 1 minute. Add spinach and cook until lightly wilted, 2 minutes. Reduce heat to medium-low, carefully add the cauliflower mixture and stir to combine. Stir in salt and mustard. Gradually whisk in Cheddar and mozzarella just until smooth, about 1 minute. Remove from heat.
Pour the sauce over the pasta and gently stir to combine. Garnish with pepper and paprika, if desired.
Originally appeared: Diabetic Living Magazine, Fall 2018
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Nutrition Facts(per serving)447Calories15gFat57gCarbs25gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
