Superfood - March-April 2017

SUPERFOOD

PROPER HEALTHY FOOD

Macaroni, Leek &

Parsley Cheese

Macaroni cheese, caulifl ower cheese,

broccoli cheese, cheesy leeks – all

with the same sauce. I fi nd macaroni

on its own can be a bit same old same

old, so here I’ve pinged in some leeks,

which livens it up no end. Peas would

do the same if you don’t like leeks.

INGREDIENTS

• 300g (10½g) macaroni


• 500g (1lb 2oz) leeks, trimmed and
  cut into 1–2cm crescents


• 50g (2oz) unsalted butter


• 50g (2oz) plain fl our


• 600ml semi-skimmed milk


• 100g (3½oz) British mature
  Cheddar, grated


• 3 tbsp roughly chopped fl at
  leaf parsley


• 2 tbsp golden breadcrumbs

PREP TIME: 10 MINUTES

COOKING TIME: 35 MINUTES

SERVES: 4–

1. Preheat the oven to 200°C (fan
   180°C), 400°F, Gas Mark 6.


2. Cook the pasta in a pan of boiling
   water for 3–4 minutes before adding
   the leeks to the pot and continuing
   to cook for a further 5 minutes. Drain
   the pasta and leeks and set aside.


3. Meanwhile, make the white
   sauce. Melt the butter in a medium
   pan and stir in the fl our. Cook for
   1 minute until thick, then, off the heat,
   gradually whisk in the milk, keeping
   the mixture smooth. Return the pan
   to the heat and stir constantly until
   thickened. Simmer for 2 minutes,
   remove from the heat, and add
   75g/2¾oz of the Cheddar, the
   pasta and leeks. Season and stir
   through the parsley and season
   well before spooning into a 2-litre
   ovenproof dish.


4. Sprinkle the breadcrumbs and
   remaining cheese over the pasta and
   cook in the oven for 15–20 minutes
   until the top is crisp and golden and
   the sauce is gently bubbling.

PER SERVING (BASED ON 6 SERVINGS AND

WHOLEMEAL BREADCRUMBS) 461kcals,

17.3g protein, 15.7g fat, (9.3g saturates),

62.7g carbs, 3.9g fi bre, 9.8g sugar, 0.1g sodium

17

SF9_P16-19_Nick Knowles SHSD.indd 17 27/01/2017 16: