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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

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Pasta with Garlic, Scallions, Cauliflower & Breadcrumbs

 
 
One serving costs about $1.63

$1.63 per serving

209 people like this recipe

209 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 lunch,main course,main dish,dinner
spoonacular Score:83%

Spoonacular Score: 83%

 

Pasta with Garlic, Scallions, Cauliflower & Breadcrumbs might be just the main course you are searching for. This recipe makes 2 servings with 636 calories, 21g of protein, and 20g of fat each. For $1.83 per serving, this recipe covers 24% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes about 45 minutes. This recipe is liked by 209 foodies and cooks. If you have pasta, salt and pepper, cheese, and a few other ingredients on hand, you can make it. To use up the extra virgin olive oil you could follow this main course with the Peach Crisp: Healthy Crisp for Breakfast as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 86%. This score is tremendous. Try Cauliflower Gratin with Garlic Breadcrumbs, Pasta With Cauliflower, Sausage, & Breadcrumbs, and Pasta With Roasted Cauliflower, Parsley, And Breadcrumbs for similar recipes.

No one wine will suit every pasta dish. Pasta in a tomato-based sauce will usually work well with a medium-bodied red, such as a montepulciano or chianti. Pasta with seafood or pesto will fare better with a light-bodied white, such as a pinot grigio. Cheese-heavy pasta can pair well with red or white - you might try a sangiovese wine for hard cheeses and a chardonnay for soft cheeses. We may be able to make a better recommendation if you ask again with a specific pasta dish.

Ingredients

Servings:
1 Tbsp
1 Tbsp butter
butter
2 cups
2 cups frozen cauliflower florets
frozen cauliflower florets
2 Tbsps
2 Tbsps cheese
cheese
1 Tbsp
1 Tbsp extra virgin olive oil
extra virgin olive oil
0.56 cloves
0.56 cloves garlic
garlic
6 oz
6 oz pasta
pasta
2 pinches
2 pinches red pepper flakes
red pepper flakes
some
some salt and pepper
salt and pepper
3
3  green white scallions
green white scallions
2 Tbsps
2 Tbsps white wine
white wine
0.25 cups
0.25 cups whole wheat bread crumbs
whole wheat bread crumbs
1 Tbsp butter
1 Tbsp
butter
2 cups frozen cauliflower florets
2 cups
frozen cauliflower florets
2 Tbsps cheese
2 Tbsps
cheese
1 Tbsp extra virgin olive oil
1 Tbsp
extra virgin olive oil
0.56 cloves garlic
0.56 cloves
garlic
6 oz pasta
6 oz
pasta
2 pinches red pepper flakes
2 pinches
red pepper flakes
some salt and pepper
some
salt and pepper
3  green white scallions
3
green white scallions
2 Tbsps white wine
2 Tbsps
white wine
0.25 cups whole wheat bread crumbs
0.25 cups
whole wheat bread crumbs


Instructions

Read the detailed instructions on Full Belly Sisters

Price Breakdown

Cost per Serving: $1.63
Ingredient
1 tablespoon butter
2 cups frozen cauliflower florets
2 tablespoons cheese
1 tablespoon extra virgin olive oil
5 cloves garlic
6 ounces pasta
2 pinches red pepper flakes
3 green white scallions
2 tablespoons white wine
¼ cups whole wheat bread crumbs
Price
$0.12
$1.04
$0.32
$0.17
$0.33
$0.36
$0.01
$0.24
$0.41
$0.26
$3.26

Tips

Health Tips

  • If you are cooking with wine, be aware that the amount of alcohol that evaporates could be much less than you think. In fact, researchers found that anywhere between 4 and 49 percent of the alcohol in a dish might remain depending on the cooking method, length of cooking, etc. If you're concerned about the amount of alcohol you're consuming, keep an eye on how much wine is going into your dish!

  • You can easily replace regular noodles with whole wheat noodles to add a little extra fiber, protein, vitamins, and minerals to this dish. Just don't make the mistake of assuming that because the pasta is whole wheat, you can eat as much as you want. The calories and the effect on your blood sugar is not so drastically different!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • The best method for cooking pasta is pretty controversial, but most sources seem to reach a consensus. Check out our lesson on how to cook pasta in the academy.

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

  • When buying wine for cooking, it is certainly not a bad idea to buy a wine you would enjoy drinking (some wine for the dish, some wine for the chef?) But if your favorite wines cost a small fortune, save them for drinking and purchase a cheaper?though still good quality!?wine for cooking. Just don't buy "cooking wine" with added salt, food coloring, etc.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
584 Calories
18g Protein
19g Total Fat
83g Carbs
19% Health Score
Limit These
Calories
584
29%

Fat
19g
31%

  Saturated Fat
8g
51%

Carbohydrates
83g
28%

  Sugar
5g
6%

Cholesterol
31mg
10%

Sodium
451mg
20%

Alcohol
1g
9%

Get Enough Of These
Protein
18g
38%

Selenium
57µg
82%

Vitamin C
56mg
69%

Manganese
1mg
56%

Vitamin K
58µg
55%

Phosphorus
304mg
30%

Fiber
6g
27%

Folate
87µg
22%

Vitamin B6
0.43mg
21%

Magnesium
71mg
18%

Calcium
178mg
18%

Potassium
597mg
17%

Iron
3mg
17%

Copper
0.33mg
16%

Zinc
2mg
14%

Vitamin B5
1mg
12%

Vitamin B2
0.2mg
12%

Vitamin A
537IU
11%

Vitamin B3
2mg
11%

Vitamin B1
0.16mg
10%

Vitamin E
1mg
10%

Vitamin B12
0.14µg
2%

Vitamin D
0.2µg
1%

covered percent of daily need

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