This recipe is compliments of Rachel Ray. I made this tonight and it is SOOOOO yummy!!!! I thought it was quite good, however my husband complains that it was bland. He says adding the bland cauliflower along with the bland cheese (he doesn't care for romano much) made for an all together bland meal. If anyone can suggest some different seasonings or things to add would be wonderful! I also added shrimp to this as well. I'm sure chicken would be just as good. I don't have calorie info, I'm sorry.
1 pound whole-wheat penne rigate
1/4 cup extra-virgin olive oil (I used less)
3 cloves garlic, cracked from skin and sliced
1 red onion, finely chopped
1 head cauliflower, stem removed and chopped
1 cup low sodium, fat free chicken stock
4 sprigs fresh rosemary, leaves stripped and finely chopped
3/4 cup grated Romano, 3 generous handfuls (again adjust to diet allowing)
Salt and black pepper to taste.
Bring a large pot of water to a boil. Add salt and pasta and cook to al dente. Drain and reserve 2 ladles of pasta water.
While water is coming up to a boil and pasta cooks, make sauce. Heat a deep skillet over medium heat with extra-virgin olive oil. Add garlic and cook 3 minutes, then remove (or leave garlic in if you'd like...I prefer it so I did). Add onions and cook 5 minutes then add cauliflower, chicken stock and the rosemary. Cover the pan and cook 15 minutes. Uncover the sauce, add 1 to 2 ladles of pasta water and mash the cauliflower with the back of a wooden spoon or potato masher. Add the pasta and cheese to the cauliflower and toss to combine. Season the dish with salt and pepper, to taste, and serve.
6-8 generous servings.