Articles & Recipes

Pasta and Broccoli Gratin (diabetes-friendly)

March 4, 2019

A classic with a twist, this cheesy pasta dish is hearty enough for a main course.

Ingredients Makes 1 serving

2 oz whole-grain penne or fusilli pasta 60 g
1 cup broccoli or cauliflower florets, or a mixture of the two 250 mL
1⁄2 small onion, coarsely chopped 1⁄2
1 tbsp butter or olive oil 15 mL
1 tbsp all-purpose flour 15 mL
6 tbsp milk (cow’s, soy or oat milk) 90 mL
2 tbsp dry white wine (or 2 tsp/10 mL white wine vinegar) 30 mL
1⁄4 cup shredded sharp (old) Cheddar cheese, divided 60 mL
1 tsp whole-grain or Dijon mustard 5 mL
Sea salt and freshly ground black pepper

Instructions

Prep
  • Preheat broiler
  1. In a large pot of boiling water, cook the pasta according to the package instructions, omitting salt. Drain and keep warm, reserving a little of the water to thin the sauce if needed.
  2. Meanwhile, steam the broccoli and/or cauliflower and onion until just cooked but still slightly al dente.
  3. While the pasta and vegetables are cooking, melt the butter in a pan over medium heat. Stir in the flour. Cook, stirring, for 1 minute, then slowly add the milk. Heat, stirring constantly, until the sauce thickens. Do not let boil. Add three-quarters of the cheese, stirring until melted. Stir in the mustard. Season with salt and pepper to taste. If the sauce is too thick, thin it with a little of the pasta water.
  4. Gently mix the pasta with the vegetables and sauce, then spoon into a warmed casserole or pie dish. Sprinkle the remaining cheese over the top and brown under the preheated broiler. Serve immediately.
Because this recipe is high in fat, it should be a special occasion treat on days when your fat consumption at other meals is low.

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