We found this recipe recently, and I was intrigued… I’m not usually a fan of substituting traditional ingredients by “hiding” cauliflower in a recipe, but this recipe also featured both cauliflower and broccoli, which we both like. So, we decided to give it a try. The result? This was fantastic, and we will definitely be making this again! We made it by itself this time, but I’m sure that chicken or shrimp would work well with it, too! Enjoy!
Slightly adapted from Cooking Light, April 2016
8 ounces uncooked whole-wheat fettuccine
3 cups chopped broccoli
3 cups chopped cauliflower, divided
1 1/4 tablespoon whole-wheat flour
1 cup low sodium vegetable broth
3 garlic cloves
2/3 cup skim milk
1 1/2 tablespoons unsalted butter
1 teaspoon freshly ground black pepper
1 teaspoon fresh lemon juice
1/2 teaspoon kosher salt
2 ounces freshly grated Parmigiano-Reggiano cheese, divided
1 teaspoon grated lemon rind
1. Cook pasta according to package directions, omitting salt and fat. Add broccoli and 1 cup cauliflower during last 2 minutes of cooking; drain.
2. Place flour in a large saucepan. Gradually add stock, stirring constantly with a whisk until blended. Bring to a boil over medium heat; cook 2 minutes or until thick, stirring constantly. Add remaining 2 cups cauliflower and garlic. Bring to a boil; cook 15 minutes or until very tender. Add milk, butter, pepper, juice, salt, and 1 ounce cheese. Use an immersion blender to puree the sauce until smooth.
3. Return cauliflower mixture to pan over low heat. Add pasta mixture and lemon rind; toss well to coat noodles. Sprinkle with remaining 1 ounce cheese. Serve immediately.
Total Fat: 9.5 g
Saturated Fat: 5.3 g
Polyunsaturated Fat: 0.4 g
Monounsaturated Fat: 2.4 g
Cholesterol: 22.1 mg
Sodium: 464.2 mg
Potassium: 538.2 mg
Total Carbohydrate: 54.2 g
Dietary Fiber: 8.6 g
Sugars: 5.4 g
Protein: 18.5 g