Four-Cheese Pasta with Cauliflower

Health score
12%
Four-Cheese Pasta with Cauliflower
45 min.
7
236kcal

Suggestions


Indulge in the creamy, cheesy goodness of our Four-Cheese Pasta with Cauliflower, a delightful dish that perfectly balances flavor and nutrition. This recipe is not just a feast for the taste buds; it’s also a wholesome option for those looking to enjoy a satisfying meal without the guilt. With a rich blend of four different cheeses, including Monterey Jack, Parmesan, cheddar, and light cream cheese, this pasta dish delivers a luscious, velvety sauce that clings beautifully to every spiral of whole-wheat pasta.

What makes this dish even more special is the addition of steamed cauliflower, which not only enhances the nutritional profile but also adds a subtle earthiness that complements the cheeses perfectly. The combination of freshly ground black pepper and garlic powder elevates the flavors, making each bite a delightful experience. Whether you’re serving it as a side dish, a hearty lunch, or a main course, this Four-Cheese Pasta is sure to impress family and friends alike.

Ready in just 45 minutes and serving up to seven people, it’s an ideal choice for gatherings or a cozy family dinner. Plus, with a caloric breakdown that includes a healthy balance of protein, fats, and carbohydrates, you can enjoy this dish without compromising your dietary goals. Dive into this cheesy delight and savor the comforting flavors that make every meal memorable!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cups cauliflower steamed chopped ()
  • 0.5 teaspoon dijon mustard 
  • 0.3 teaspoon garlic powder 
  • tablespoons cream cheese light
  • 0.5 cup monterrey jack cheese shredded
  • 0.3 cup parmesan shredded
  • 0.3 teaspoon salt 
  • 0.8 cup cheddar shredded
  • 1.3 cups skim milk 
  • cups spiral pasta whole-wheat cooked
  • 1.5 tablespoons flour whole-wheat

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. In a medium saucepan, combine milk, cream cheese, flour,salt, pepper, garlic powder and cayenne, if desired. Cook overmedium-high heat, stirring, until mixture comes to a slowboil, 5 to 7 minutes.
  2. Remove pan from heat; stir in remainingcheeses and mustard until cheese melts. In a bowl, tosspasta with cauliflower; pour cheese mixture over top; stir.Divide pasta evenly among 7 bowls; serve immediately.
  3. Self

Nutrition Facts

Calories236kcal
Protein21.34%
Fat34.06%
Carbs44.6%

Properties

Glycemic Index
37.68
Glycemic Load
10.59
Inflammation Score
-4
Nutrition Score
9.8547825865124%

Flavonoids

Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.1mg
Quercetin
0.15mg

Nutrients percent of daily need

Calories:236.07kcal
11.8%
Fat:8.93g
13.74%
Saturated Fat:5.03g
31.42%
Carbohydrates:26.32g
8.77%
Net Carbohydrates:24.33g
8.85%
Sugar:3.5g
3.89%
Cholesterol:25.35mg
8.45%
Sodium:314.48mg
13.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.59g
25.19%
Selenium:25.42µg
36.32%
Calcium:264.36mg
26.44%
Phosphorus:227.21mg
22.72%
Manganese:0.34mg
16.9%
Vitamin C:13.77mg
16.7%
Vitamin B2:0.2mg
11.5%
Zinc:1.47mg
9.81%
Vitamin B12:0.53µg
8.86%
Fiber:1.98g
7.93%
Magnesium:31.42mg
7.85%
Vitamin B6:0.14mg
6.95%
Folate:27.67µg
6.92%
Vitamin A:324.96IU
6.5%
Iron:1.17mg
6.48%
Potassium:225.99mg
6.46%
Vitamin B5:0.55mg
5.53%
Vitamin K:5.18µg
4.93%
Copper:0.1mg
4.81%
Vitamin B1:0.07mg
4.59%
Vitamin D:0.63µg
4.22%
Vitamin B3:0.57mg
2.86%
Vitamin E:0.21mg
1.38%
Source:Epicurious