Mac ’n’ veg bake
all the comfort of mac ’n’ cheese without the accompanying guilt! SERVES 4 PREP 5 MINS COOK 25 MINS
✱ 250g pasta or macaroni shapes ✱ 200g cauliflower, cut into florets ✱ 50g curly kale ✱ 1 courgette ✱ 2tsp olive oil ✱ 75g reduced-fat Cheddar, grated FOR THE CHEESE SAUCE
✱ 25g reduced-fat spread suitable for cooking ✱ 25g plain flour ✱ 600ml semi-skimmed milk ✱ 100g reduced-fat mature Cheddar, grated
1 Heat the oven to 200c/gas 6. cook the pasta in a large pan of boiling water for 10 mins (or according to the packet instructions), adding the cauliflower and kale after 5 mins, until tender.
2 at the same time, make the sauce. melt the reduced-fat spread in a pan, add the flour and cook for 1 min. off the heat, stir in the milk, return to the heat and bring to the boil, stirring, until you have a smooth sauce. Season and stir in the cheese.
3 Drain the pasta and vegetables, mix with the cheese sauce and then tip into a baking dish. coarsely grate the courgette, add the olive oil and scatter over the top. Sprinkle over the remaining cheese and bake for 15 mins until golden. Per serving: 535cals, 19g fat (9g saturated), 61g carbohydrates
Health benefits making a sauce with reduced-fat milk and cheese is lighter in calories but gives you all the protein, calcium and vitamins of full fat.