Healthy Cauliflower Pasta
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1 Box Whole Wheat Penne Pasta1 tbsp Olive Oil3 Cloves Garlic, chopped1 Head Cauliflower, Large, chopped3 tbsp Shallots, chopped3 cups Chicken Broth, divided2 tsp Rosemary2 tsp Thyme1/2 cup Romano Cheese1 cup Frozen PeasSalt and Pepper to taste
Add water and a little salt to a large stockpot and heat to boiling. Do not yet add the pasta.
Add olive oil to a large skillet over medium heat. Add garlic and saute for 2 minutes. Add shallots and saute an additional 2 minutes. Once translucent, add chopped cauliflower, rosemary, thyme, and a pinch of salt and pepper. Stir to coat with oil already in the pan. Add 1 cup of the chicken broth. Cover pot and let cauliflower mixture cook 15-20 minutes.
While the cauliflower is cooking, add the pasta to the boiling water. Allow pasta to cook 15 minutes or to desired tenderness. Drain when done and return to pot.
When the cauliflower has softened to where it is easily mashed with a fork, turn off heat. Allow to cool 2 minutes. Transfer the contents of the skillet to a food processor or blender. Blend slightly. Add one more cup of the chicken broth and blend for 30 seconds. Add the last cup of the chicken broth and blend an additonal 1 minute until smooth. If the sauce is thick, water can be added until the sauce is a creamy consistency. Add romano cheese and peas to blended mixture and stir gently with a spatula. Add salt and pepper to taste. Pour sauce over cooked whole wheat pasta and stir to combine. Top with a little more romano cheese if desired.
Makes 8 hearty bowls of pasta.
Number of Servings: 8
Recipe submitted by SparkPeople user RKISTY.
Add olive oil to a large skillet over medium heat. Add garlic and saute for 2 minutes. Add shallots and saute an additional 2 minutes. Once translucent, add chopped cauliflower, rosemary, thyme, and a pinch of salt and pepper. Stir to coat with oil already in the pan. Add 1 cup of the chicken broth. Cover pot and let cauliflower mixture cook 15-20 minutes.
While the cauliflower is cooking, add the pasta to the boiling water. Allow pasta to cook 15 minutes or to desired tenderness. Drain when done and return to pot.
When the cauliflower has softened to where it is easily mashed with a fork, turn off heat. Allow to cool 2 minutes. Transfer the contents of the skillet to a food processor or blender. Blend slightly. Add one more cup of the chicken broth and blend for 30 seconds. Add the last cup of the chicken broth and blend an additonal 1 minute until smooth. If the sauce is thick, water can be added until the sauce is a creamy consistency. Add romano cheese and peas to blended mixture and stir gently with a spatula. Add salt and pepper to taste. Pour sauce over cooked whole wheat pasta and stir to combine. Top with a little more romano cheese if desired.
Makes 8 hearty bowls of pasta.
Number of Servings: 8
Recipe submitted by SparkPeople user RKISTY.
Nutritional Info Amount Per Serving
- Calories: 241.1
- Total Fat: 7.5 g
- Cholesterol: 16.6 mg
- Sodium: 562.6 mg
- Total Carbs: 38.5 g
- Dietary Fiber: 7.4 g
- Protein: 12.4 g
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