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Macaroni and broccoli bake

This comforting meal is made using healthy broccoli and tomatoes and delicious, creamy pasta and sauce.

Cooking from scratch means that you can make a healthy version of this dish using low-fat ingredients and not adding salt. If you need to put on weight, and do not need to cut out saturated fat, you could use full-fat dairy products.

Macaroni is a slow-release carbohydrate, so as well as being cheap and filling, it also keeps blood-sugar levels stable. Cheese and milk contain calcium for healthy bones. With mature cheddar cheese, a small amount still gives a good flavour. Broccoli is a super-food, full of vitamins and minerals, and one of your 5 a day. Bacon, which is an optional addition, is fatty and salty, so for a healthier alternative, substitute chicken breast.

Preparation time: 10 minutes | Cooking time: 30-35 minutes | Serves: 2-3

Ingredients

  • 225g/9oz dried macaroni
  • 25g/1oz butter or low fat margarine
  • 25g/1oz plain flour 300ml/½ pint semi-skimmed milk
  • 35g/1½oz grated, mature cheddar cheese
  • 175g/7oz broccoli 2 tomatoes
  • Optional: 2 slices of lean back bacon or a chicken breast fillet cut into strips

Method

  1. Boil the macaroni in water for about 10 minutes.
  2. Meanwhile, make a sauce by melting the butter/margarine in a saucepan, stirring in the flour. When it is smooth, gradually add the milk, stirring continuously until you have a sauce that is smooth and thick.
  3. Take off the heat and mix in half the grated cheese.
  4. Stir the sauce into the cooked macaroni.
  5. Steam or boil the broccoli for about 10 minutes until the stalks are soft.
  6. At the same time, grill the halved tomatoes (with the bacon or chicken strips if required) for 8–10 minutes until cooked through. Cut the bacon into pieces when cooked.
  7. Put the macaroni cheese into an ovenproof dish. Add the bacon/chicken, tomatoes and broccoli and top with the rest of the cheese.
  8. Grill for a few moments until the cheese is bubbling.
  9. Serve with a green salad.

 

Last updated: Sep 11 2018

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