A warm, hearty and healthy dish to help with the transition into Autumn that provides a delicious balance between protein, carbs and fats. It’s not ‘low-fat’ but it’s not going to give you a heart-attack either. After a long week of ‘being good’ and exercising hard this is the perfect weekend treat that is a joy to make and even better to eat.
1 Butternut Pumpkin (a small one will do), peeled and cubed
3-4 Carrots, spiffed up and cut into cubes
4 Kipfler Potatoes, cut lengthwise into ‘chips’
1 head of garlic, cut in half and excess skin removed
1 stock cube (or equivalent)
2 tblspns Wholegrain Mustard
2 tblspns Honey
1 tblspn Olive Oil
1 can of Chickpeas (or a cup of pre-boiled)
200g Penne Pasta
2 cups of Milk
40g butter (or suitable low sat-fat alternative)
2 tblspns Cornflour
1 sprig Italian flat leaf Parsley
4 black peppercorns
1 Bay Leaf
1/2 cup grated Tasty Cheese
1 tblspn of Dried Oregano
Salt and Pepper to taste
METHOD (ie. the ‘fun bit’):
Pre-heat oven to 180 degrees.
Add potato, pumpkin and carrot to a large saucepan and fill with cold water.
Bring to the boil and add stock cube. Allow to boil for 10-15 minutes until potatoes are tender.
Drain and return to heat and evaporate remaining water, scuffing up edges of the veg.
Pour out all veggies onto large roasting pan with garlic. Combine mustard, honey and oil and pour over the top of veggies, mix well and ensure even coverage.
Put in hot oven and roast for 20-30 minutes (until cooked and slightly golden).
Boil large pot of water, salt and cook pasta to al dente. Drain and keep warm.
In a medium sized saucepan make a cheesy white sauce:
Add milk to saucepan with Parsley, Bay Leaf and Peppercorns and heat gently over a medium heat until it is just starting to simmer (DO NOT BOIL).
Remove from heat, pour into another container and allow flavours to infuse.
Return saucepan to heat and melt butter completely. Add cornflour and mix for approx 3-4 minutes until all lumps removed and mixture starts to bubble.
Remove from heat.
Strain milk and slowly add to the butter mixture at approx 1/4 cup at a time stirring the whole time.
Once all the milk is back in the saucepan return it to the heat and stir for approx 5 minutes as sauce thickens and starts to boil. When it reaches the boil turn off the heat and add cheese and stir well to combine.
Remove veggies from the oven and pull out the garlic. Remove skins and run through a garlic press. Return to pan.
Drain chickpeas and combine with pasta and veggies in a large roasting tray.
Pour cheesy white sauce over the top and mix lightly to ensure even coverage.
Top with Oregano, cracked black pepper and salt to taste.
Return to oven for 15-20 minutes until lightly browned on the top.
Remove from oven and allow to rest for 5 minutes before serving.
Average per serve:
8.6g sat. fat