fbpx

The Dinner Planner

Weekly Meal Plan – Winter Week 6, 2022

Cauliflower Cheese Pasta Bake / Chicken & Mushroom Pearl Barley Risotto / Warm Zucchini Salad with Barra / Oven Baked Meatballs

Cauliflower Cheese Pasta Bake

No ratings yet
Servings 4

Ingredients
 

  • 250 grams large spiral pasta
  • ½ cauliflower - about 600 grams, - cut into florets
  • 1 small broccoli - cut into florets
  • 3 tbsp olive oil
  • 1 garlic clove - crushed
  • 1 tsp dijon mustard
  • ¼-½ tsp cayenne pepper
  • 3 tbsp plain flour
  • 400 ml milk
  • 250 ml stock vegetable (or chicken if not vegetarian)
  • 100 grams feta - crumbled
  • 100 grams vintage cheddar - grated

Instructions
 

PREP

  • Cut or break the cauliflower and broccoli into small florets. Grate the stems and pop in a separate bowl.

MAKE

  • Bring a large pan of salted water to the boil, add the pasta and cook according to the packet instructions. Add the cauliflower and broccoli florets for the final 3 minutes of the cooking time. Once the pasta and cauliflower are just tender, remove from the heat and drain well.
  • Put the olive oil, flour, garlic, dijon mustard, grated stems, milk and stock in a wide, large heavy-based pan that will fit under the grill. Whisk well to combine, then set over a medium-high heat. Bubble for 10 minutes, whisking frequently, to make a thick sauce. Stir in half of the feta and cheddar, then season with salt and pepper.
  • Heat the grill to medium high. Add the pasta, cauliflower and broccoli to the pan. Sprinkle over the remaining cheese nd grill for 8-10 minutes until golden and bubbling.

Tips and Variations

VEGETARIAN
GLUTEN FREE - Use GF pasta
LOW CARB - Replace pasta with extra vegetables

Nutrition

Calories: 623kcal | Carbohydrates: 72g | Protein: 27g | Fat: 26g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 50mg | Sodium: 815mg | Potassium: 1049mg | Fiber: 8g | Sugar: 11g | Vitamin A: 1646IU | Vitamin C: 170mg | Calcium: 538mg | Iron: 3mg

Want to take the thinking out of what’s for dinner AND spend more time doing what you love to do?

Our done for you weekly meal plans are completely customisable and come with an automated shopping list, meal prep guide and so much more. We’ll help you save time, money and reduce your mental load.

START YOUR FREE 14 DAY TRIAL

Want some tips and tricks to help you out through the week? Perhaps a recipe or two and some cocktail inspiration?