Macaroni cheese

Author: Kate Belcher

Photographer: Philip Webb

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If you love macaroni cheese, this healthy makeover mac 'n' cheese recipe will blow your mind. Our version is a kid-friendly lunch or dinner that's high in fibre and calcium and low in calories.

Serves: 4

Time to make: 40 mins

Hands-on time: 20 mins

Ingredients

More weights & measures

200g macaroni (or any short pasta)
½ head cauliflower (about 300g), cut into small florets
2 tablespoons reduced-fat spread
3 tablespoons plain flourall purpose flourX
575ml skim milk
1 tablespoon Dijon mustard
½ cup grated reduced-fat mature cheddar
6 spring onions, finely chopped
¼ cup finely grated parmesan
6 large tomatoes, sliced
¾ cup wholemeal breadcrumbs
1 tablespoon chopped fresh thyme

Instructions

Preheat oven to 180°C. Cook macaroni in a large saucepan of boiling water according to packet instructions, adding cauliflower for last 4 minutes; drain.
Melt spread in a separate large saucepan set over medium heat; beat in flour until a smooth paste forms. Add milk ¼ cup at a time, stirring and heating between additions, until mixture becomes a thick sauce; simmer for 3 minutes.
Add mustard, cheese, spring onions and half the parmesan to pan; stir in cooked pasta and cauliflower. Transfer mixture to a large baking dish and top with tomato slices.
Combine breadcrumbs with thyme and remaining parmesan in a bowl; scatter on top of the tomato slices. Transfer dish to oven and bake for 20 minutes, or until surface is bubbling and golden; leave to cool for 5 minutes and serve.

Variations

Make it gluten free: Use gluten-free pasta, flour and breadcrumbs. Check mustard is gluten free.

HFG tip

Why OUR dish is healthier!

Trim milk replaces full-fat milk, reduced-fat spread replaces butter and we’ve used less cheese to massively slash the saturated fat content
Cauliflower bulks up the dish with filling fibre so we use less pasta
The crunchy tomato-crumb topping lifts the number of vegetables
Mustard and fresh herbs add flavour without needing salt
This satisfying dish delivers under half the kilojoules and sodium, and more than twice the fibre of some macaroni cheese recipes
Save: 2500kJ, 56g fat, 37g sat fat, 640mg sodium
Add: 4g fibre

Nutrition Info (per serve)

Calories 491cal

Kilojoules 2060kJ

Protein 25g

Total fat 12g

–Saturated fat 5g

Carbohydrates 65g

–Sugars 19g

Dietary fibre 7g

Sodium 440mg

Calcium 510mg

Iron 3.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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