Caulflower and Penne Cheese

Recipe for Cauliflower and penne cheese with salad (serves 4)

Ingredient Calories per serving
260g cauliflower, cut into smallish pieces 16
250g wholewheat penne 208
25g butter 45
25g flour 23
200ml 2% milk 26
100ml water 0
110g mature Cheddar cheese 110
salt and pepper 0
90g lettuce 3
80g tomatoes 4
80g cucumber 3
20g alfalfa sprouts 1

Total calories per serving: 440

Method: Bring a pan of water to a simmer and add the pasta and cauliflower pieces. While they are cooking, make the cheese sauce by melting the butter in a saucepan and stirring in the flour. Cook over a low heat for a minute or two, then remove from the heat and gradually add the milk, stirring well after each addition until it is all incorporated. Then add the water and return the pan to a medium heat, stirring until the sauce thickens. Lower the heat and add the cheese and seasoning, stirring until the cheese has melted.

When the pasta and cauliflower are tender, drain them and add them to the cheese sauce. Serve with the salad.

P.S. I’m trying something new and breaking down the calories in each ingredient so that you can swap things out and know what effect it will have on the total. I’ll slowly go back through the earlier recipes and do the same with those. Although it might take a while – this blog is getting big!