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Cauliflower, Carrot and Corn Macaroni Cheese

A classic mac and cheese but this one's packed full of veggies

80 mins
11 ingredients
$1.75 / person
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Cauliflower, Carrot and Corn Macaroni Cheese


Serves = 6

  • 3 medium carrots, cut in half lengthways, then sliced into half moon shapes
  • ½ cauliflower, cut into florets (approx half the size of your fist) of the same size
  • 150g frozen spinach
  • 400g tin corn, drained and rinsed
  • 300g macaroni pasta
  • 3 tbsn olive oil spread
  • ¼ cup wholemeal plain flour
  • 2 ¼ cups lite milk
  • 250g cottage cheese (reduced fat)
  • ½ cup grated lite tasty cheese
  • ½ cup wholemeal bread crumbs

It’s this easy

  • Bring a pot of water to the boil and cook the carrot for 15-20 minutes until tender
  • Remove the carrots with a slotted spoon and add the cauliflower and spinach to the pot to cook for 8-10 minutes until tender. Then drain off the water
  • At the same time cook the pasta in a pot of boiling water for 8-10 minutes or until just tender, drain off the water and add the cauliflower and corn to the pot
  • While the vegetables and pasta are cooking, put the carrots into in a food processor and process until smooth. You could also use a blender or stick blender
  • Preheat the oven to 180°c
  • Melt the olive oil spread in a small saucepan over a medium heat. Stir in the flour and cook for 1 minute. Remove from the heat and slowly pour in the milk, stirring all the time until everything is combined. Place the pan back on the heat and simmer for 2 minutes
  • Combine the carrot puree, cauliflower, spinach, corn, pasta, milk and flour mixture, cottage cheese, and half of the tasty cheese together and pour it all into a large oven proof dish. Sprinkle the breadcrumbs and remaining cheese on top
  • Bake for 30- 35 minutes or until golden


  • Try parmesan cheese on top


Nutrition information (per serve):

  • Energy (2089kJ)
  • Protein (25.3g)
  • Total fat (12.2g)
  • Saturated fat (4.6g)
  • Carbohydrate (67.6g); Starch (50.5g), Sugars (17.1g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (9.3g)
  • Sodium (570mg)
  • Calcium (343mg)
  • Iron (2.1mg)


Contains: Gluten, Dairy, Wheat, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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