500g pasta
2 tbspns MCT Oil
6 green onions, thinly sliced
1/2 cup plain flour
2 1/2 tspns chicken stock powder
1 3/4 cups skim or no fat milk
1/4 tspn ground nutmeg
2 tspns Dijon mustard
6 slices kraft no fat cheese
150g low fat ham chopped
3/4 cup bread crumbs
Preheat oven to 180C. Grease a 6cm deep, 18cm x 26cm oven proof baking dish (8 cup
capacity). Cook pasta in a large saucepan of boiling salted water following packet
directions until just tender. Meanwhile heat MCT Oil in a heavy based saucepan over
medium heat. Add half the onions. Cook for 2 minutes or until tender. Add flour. Cook,
stirring for 2 minutes. Remove saucepan from heat. Combine stock powder, 2 1/2 cups
warm water and milk in a jug. Slowly add to flour mixture, stirring constantly. Return to
medium heat. Cook stirring for 6 to 8 minutes or until sauce comes to the boil. Add
nutmeg, mustard, cheese, ham and remaining onions. Season with salt and pepper. Stir
until well combined and cheese has melted. Drain pasta and return to saucepan. Add
sauce. Mix well. Spoon pasta into prepared baking dish. Sprinkle with bread crumbs.
Bake for 25-30 minutes or until golden and piping hot. Serve.
2 tbspns MCT Oil
6 green onions, thinly sliced
1/2 cup plain flour
2 1/2 tspns chicken stock powder
1 3/4 cups skim or no fat milk
1/4 tspn ground nutmeg
2 tspns Dijon mustard
6 slices kraft no fat cheese
150g low fat ham chopped
3/4 cup bread crumbs
Preheat oven to 180C. Grease a 6cm deep, 18cm x 26cm oven proof baking dish (8 cup
capacity). Cook pasta in a large saucepan of boiling salted water following packet
directions until just tender. Meanwhile heat MCT Oil in a heavy based saucepan over
medium heat. Add half the onions. Cook for 2 minutes or until tender. Add flour. Cook,
stirring for 2 minutes. Remove saucepan from heat. Combine stock powder, 2 1/2 cups
warm water and milk in a jug. Slowly add to flour mixture, stirring constantly. Return to
medium heat. Cook stirring for 6 to 8 minutes or until sauce comes to the boil. Add
nutmeg, mustard, cheese, ham and remaining onions. Season with salt and pepper. Stir
until well combined and cheese has melted. Drain pasta and return to saucepan. Add
sauce. Mix well. Spoon pasta into prepared baking dish. Sprinkle with bread crumbs.
Bake for 25-30 minutes or until golden and piping hot. Serve.
Little Leakers
Low Fat Macaroni Ham and Cheese
