Mac and no-cheese!

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Mac and no-cheese!

This recipe is basic and yummy with a rich creamy texture and a bright yellow colour. While you’re probably not going to say, “I can’t believe it’s not cheese,” you will enjoy it as a yummy alternative. Whether you’re vegan, lactose intolerant, or just want a change from regular old cheese, this is a great dish to try out.

Preparation time: 5 minutes Cooking time: 12-15 minutes Difficulty rating: Easy

Ingredients

Makes 2 small servings

  • 1 cup whole grain or gluten free pasta
  • ½ cup coconut milk
  • 3 tbsp nutritional yeast (not baking yeast)
  • 1 tsp tomato paste
  • 1 tsp mustard powder
  • ½ tsp turmeric

Method

  • Cook pasta as directed.
  • In a small saucepan, mix coconut milk, nutritional yeast, turmeric, mustard and tomato paste.
  • Simmer on low and stir until all of the ingredients have blended – around 3 minutes.
  • Take off heat and let stand so that it can thicken – around 3 minutes.
  • Add in drained pasta, toss, then salt to taste and serve.

Tips

  • Nutritional yeast is not the same as baking yeast. Don’t get these two mixed up! Nutritional yeast is gluten free, dairy free and sugar free, and a high source of B vitamins and a complete protein. You can usually find it at any standard health food store. Sometimes in Australia it is referred to as “savoury yeast flakes.”
  • If you want to sneak some vegetables into the recipe, you can add fried onions, peas, or sliced tomatoes with the other ingredients when you make the sauce.
  • If you’re making the recipe for adults, sauté garlic and onions to add to the sauce. You can also add chilli flakes and pepper to taste.

Nutritional content

Nutritional analysis per serve:

 Energy 1136.64 kJ 271.66 cal
 Protein 8.95 g
 Total fat 10.44 g
 Saturated fat 7.84 g
 Carbohydrates 33.38 g
 Total sugars 1.45 g
 Fibre 6.20 g
 Sodium 19.98 mg
 Cholesterol 0.00 mg
 Potassium 371.83 mg
Calcium 40 mg
Iron 2.64 mg
Zinc 0.93 mg

References

  1. Food Standards Australia and New Zealand. NUTTAB 2010 Online Searchable Database- Pasta wholemeal wheat based, dry. 2010. [cited 26 April 2013]. Available from: URL link
  2. AusNut. Nutrient Database. 2007. (cited 27 April 2012) Available from: URL link
  3. National Institutes of Health. Dietary Supplements Labels Database- Now Foods Nutritional Yeast. 2013. (cited 26 April 2013).l Available from: URL link
Date Created: May 24, 2013

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