This recipe uses a pint of skimmed milk and is more than enough cheese sauce to make a triple layered lasagne for 4 adults, for just 200 calories and 3.5g of saturated fats per portion. It is also lovely with the addition of some gently softened onions and mushrooms and a load of sweetcorn bunged in to give a healthy take on Mac n cheese: use wholegrain pasta to lower the GI and cover with a layer of halved cherry tomatoes before baking to add a delicious sweet topping and slip in another of your five a day. Cheese sauce is also great as a base for a fish pie.
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This recipe uses a pint of skimmed milk and is more than enough cheese sauce to make a triple layered lasagne for 4 adults, for just 200 calories and 3.5g of saturated fats per portion. It is also lovely with the addition of some gently softened onions and mushrooms and a load of sweetcorn bunged in to give a healthy take on Mac n cheese: use wholegrain pasta to lower the GI and cover with a layer of halved cherry tomatoes before baking to add a delicious sweet topping and slip in another of your five a day. Cheese sauce is also great as a base for a fish pie.
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Ingredients
Low fat, calcium and protein rich, cheese sauce
- 60g g Flora Light 190 cals
- 60 g Plain flour 205 cals
- 1 pt Skimmed milk 210 cals
- 60 g Lighter mature cheddar 195 cals
Tomato sauce base and roasted veggies
- 320 g Finely chopped onions
- 3 400g tin Chopped tomatoes
- 2 tbsp Dried mixed herbs
- 20 squirts Fry Light
- 700 g Peppers, courgettes, aubergines, mushrooms and squash...
Instructions
Low fat, calcium and protein rich, cheese sauce
- Melt the flora and mix in the flour and cook through for a couple of minutes before adding the heated milk gradually and stirring until thickened. Add the cheese.
Tomato sauce base and roasted veggies
- Cook onions for at least half an hour till velvety smooth, add herbs and tomatoes bring to a simmer and cook to a lovely thick consistency.
- While your onions sweat, prepare all the other vegetables whilst also preheating your oven to 180 degrees. Dice them quite small (1cm ish), pop them in a large baking tray with ½ tblsp olive oil, a good pinch of salt and a generous amount of fresh thyme, stalks and all. Mix with your hands and roast for ½ hour, removing thyme stalks before mixing with tomato base.
- Choose a good deep dish to layer up the lasagne starting with veggie mix, then lasagne followed by more veggies and a layer of cheese sauce. Repeat twice. Grate some Parmesan over the top and roast for 40 minutes or so, again at 180 degrees.
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