Weekly Meal Plan – Winter Week 6, 2022
Cauliflower Cheese Pasta Bake / Chicken & Mushroom Pearl Barley Risotto / Warm Zucchini Salad with Barra / Oven Baked Meatballs
Cauliflower Cheese Pasta Bake
Ingredients
- 250 grams large spiral pasta
- ½ cauliflower - about 600 grams, - cut into florets
- 1 small broccoli - cut into florets
- 3 tbsp olive oil
- 1 garlic clove - crushed
- 1 tsp dijon mustard
- ¼-½ tsp cayenne pepper
- 3 tbsp plain flour
- 400 ml milk
- 250 ml stock vegetable (or chicken if not vegetarian)
- 100 grams feta - crumbled
- 100 grams vintage cheddar - grated
Instructions
PREP
- Cut or break the cauliflower and broccoli into small florets. Grate the stems and pop in a separate bowl.
MAKE
- Bring a large pan of salted water to the boil, add the pasta and cook according to the packet instructions. Add the cauliflower and broccoli florets for the final 3 minutes of the cooking time. Once the pasta and cauliflower are just tender, remove from the heat and drain well.
- Put the olive oil, flour, garlic, dijon mustard, grated stems, milk and stock in a wide, large heavy-based pan that will fit under the grill. Whisk well to combine, then set over a medium-high heat. Bubble for 10 minutes, whisking frequently, to make a thick sauce. Stir in half of the feta and cheddar, then season with salt and pepper.
- Heat the grill to medium high. Add the pasta, cauliflower and broccoli to the pan. Sprinkle over the remaining cheese nd grill for 8-10 minutes until golden and bubbling.
Tips and Variations
VEGETARIAN
GLUTEN FREE - Use GF pasta
LOW CARB - Replace pasta with extra vegetables
Nutrition
Calories: 623kcal | Carbohydrates: 72g | Protein: 27g | Fat: 26g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 50mg | Sodium: 815mg | Potassium: 1049mg | Fiber: 8g | Sugar: 11g | Vitamin A: 1646IU | Vitamin C: 170mg | Calcium: 538mg | Iron: 3mg
