Mac ’n’ veg bake

Woman (UK) - - Recipes -

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.

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