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:

 Energy1136.64 kJ 271.66 cal
 Protein8.95 g
 Total fat10.44 g
 Saturated fat7.84 g
 Carbohydrates33.38 g
 Total sugars1.45 g
 Fibre6.20 g
 Sodium19.98 mg
 Cholesterol0.00 mg
 Potassium371.83 mg
Calcium40 mg
Iron2.64 mg
Zinc0.93 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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