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Baked Shells and Cheese with Cauliflower and Ham Recipe

Baked Shells and Cheese with Cauliflower and Ham Recipe

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Baked Shells and Cheese with Cauliflower and Ham

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Ingredients

Count

Nutrition

195

Calories

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Ingredients:

Serving

8 cups water
7 cups small cauliflower florets (about 1 1/2 lb)
3/4 tsp salt, divided
2 1/3 cups uncooked small seashell pasta
1.1 oz all-purpose flour (about 1/4 cup)
3 cups 1% low-fat milk
2 garlic cloves, minced
1 cup (4 oz) reduced-fat shredded sharp cheddar cheese
1/2 cup (2 oz) grated fresh parmesan cheese
2 tsp dijon mustard
1/4 tsp black pepper
3/4 cup diced cooked extra-lean ham (4 oz)
cooking spray
2 (1-oz) slices whole-wheat bread
2 tsp butter, melted

Directions:

Preheat oven to 400°.
Bring 8 cups water to a boil in a large saucepan; add cauliflower and 1/2 teaspoon salt to boiling water, and cook 4 minutes or until tender. Remove cauliflower with a slotted spoon to a large bowl, reserving cooking liquid; set cauliflower aside. Bring cooking liquid to a rolling boil. Add pasta, and cook 6 minutes or until al dente; drain and add to cauliflower in bowl.
Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and milk in a medium saucepan, stirring well with a whisk. Stir in garlic; cook over medium-high heat until thick (about 8 minutes), stirring frequently. Remove from heat; stir in remaining 1/4 teaspoon salt, cheeses, mustard, and pepper. Pour cheese sauce over cauliflower mixture; add ham, stirring to coat. Spoon cauliflower mixture into a 13 x 9inch glass or ceramic baking dish coated with cooking spray.
Tear bread slices into quarters. Place bread in food processor; pulse 10 times or until coarse crumbs form to measure 1 cup. Combine breadcrumbs with butter; sprinkle evenly over cauliflower mixture. Bake at 400° for 20 minutes or until lightly browned.
Young Chefs can:
Break cauliflower into small pieces, and place in measuring cups
Tear bread slices into quarters
Older Chefs can:
Dice ham with dinner knife
Sprinkle breadcrumb mixture

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	194.67 Kcal (815 kJ)
Calories from fat	37.34 Kcal
		% Daily Value*
Total Fat	4.15g	6%
Cholesterol	15.47mg	5%
Sodium	545.22mg	23%
Potassium	460.64mg	10%
Total Carbs	28.17g	9%
Sugars	6.74g	27%
Dietary Fiber	2.17g	9%
Protein	11.19g	22%
Vitamin C	41.1mg	68%
Iron	58.4mg	324%
Calcium	202.4mg	20%

Amount Per 100 g
Calories	37.75 Kcal (158 kJ)
Calories from fat	7.24 Kcal
		% Daily Value*
Total Fat	0.8g	6%
Cholesterol	3mg	5%
Sodium	105.73mg	23%
Potassium	89.32mg	10%
Total Carbs	5.46g	9%
Sugars	1.31g	27%
Dietary Fiber	0.42g	9%
Protein	2.17g	22%
Vitamin C	8mg	68%
Iron	11.3mg	324%
Calcium	39.3mg	20%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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