Mac'n Cheese

Preparation & cooking time: 40 minutes

Serves: 4

Ingredients

• 2 cups (340 grams) wholemeal pasta

• 2 cups fresh broccoli florets

• 1 1/2 tablespoon butter

• 1/4 cup onion, finely chopped

• 1/4 cup wholemeal flour

• 2 cups organic whole milk *

• 1 cup vegetable broth

• 2 cups shredded cheese *

• 2 tablespoons parmesan, grated

• 1/4 cup wholemeal bread crumbs

• Salt and pepper to taste

*Replace the milk and cheese with low-fat options to lower the fat content.

Method:

• In a large pot of water, cook the pasta according to package directions for al dente. In the last couple of minutes, add the broccoli to the cooking pasta. Drain and set aside.

• Preheat oven to 190 C (375 F).

• In a large, heavy skillet, melt the butter, then add the onion and cook over low heat for 2 minutes.

• Add the flour and cook 1 minute or until flour is golden and well-combined.

• Whisk in milk and broth, raise heat to medium-high until it comes to a boil, then cook an additional 5 minutes or until smooth and thick.

• Season with salt and pepper if desired. Remove from heat, add cheese, and stir until melted.

• Stir in the cooked pasta and broccoli, then pour into a baking dish. Top with the breadcrumbs and parmesan.

• Bake 15-20 minutes, then grill a few minutes until the breadcrumbs are golden.

Nutrition (per serve):

Calories 423; Fat 23.9 g; Sat Fat 13 g; Carbs 43 g; Sugar 2.2 g; Fiber 4.4 g, Protein 9.9 g