Flatters' one-pot mac, vege and cheese (+recipes)


Milk, egg and cheese provide the protein in this tasty dish.

1 head broccoli

1 large carrot

1 & 1/2 to 2 cups dry macaroni

1 cup frozen peas


1 large egg, lightly beaten

1 & 1/2 cups milk

1 tbsp each: flour, wholegrain mustard or similar

Pinch each:

chilli flakes, salt

Freshly ground black pepper

2 cups grated tasty cheese

Cut the broccoli into 3cm florets. Dice the carrot.

Bring a large saucepan (12 cups at least) of water to the boil. Slowly sprinkle in the macaroni so the water doesn't go off the boil. Cook until just tender, about 12 minutes.

Add the broccoli, carrot and peas and simmer for three to four minutes, until crisp-tender.

Meanwhile, whisk the egg, milk, flour, mustard, chilli flakes, salt and pepper in a bowl.

Drain the pasta and vegetables through a sieve or colander. Place the egg mixture in the empty saucepan. Whisk over low heat until thickened. Stir in the cheese, until melted. Return the pasta and vegetables to the saucepan and heat through.

Serve in a large baking dish or individual ramekins sprinkled with finely grated parmesan cheese, sliced tomato, chopped herbs, dried breadcrumbs or a selection of the aforementioned. Great served with a salad of sliced tomatoes, onion and chopped parsley and drizzle of lemon juice.

Serves 4.


Vary the recipe by adding a can of drained pineapple chunks, a chopped pepper (capsicum), frozen beans or corn.

1 tbsp canola oil

6-8 beef or pork sausages

2 medium onions

1 large apple, peeled, cored and chopped

1 tbsp curry powder

420g can condensed tomato soup

1 & 1/2 cups frozen peas, slightly thawed

1/2 cup each: sultanas or raisins, water

1/2 tsp beef stock powder

Freshly ground black pepper

Heat the oil and gently fry the sausages on low heat, until lightly coloured. Turn frequently. Remove from pan. Cut each sausage into thirds.

Saute the onions - stirring frequently - until softened and golden. Add the apple and saute for one minute. Stir in the curry powder, heat for about one minute, then add the soup, peas, sultanas or raisins, water, stock powder and pepper. Bring to a simmer, cover and cook for about five minutes.

Add the sausages and simmer for a further five minutes. Great served with mashed potatoes or rice.

Serves 4.


To make cauliflorets, cut the cauli head into 2.5cm pieces. The vegetables can be varied according to the season.

1/2 cup blanched peanuts

2-3 tbsp canola or peanut oil

1 each: onion, carrot, red pepper (capsicum), sliced

2 courgettes, sliced

1 cup cauliflorets

1 tbsp Thai red curry paste

400g skinned and boned chicken, cut into 5mm wide strips

3/4 cup frozen peas

1/2 to 3/4 cup coconut milk

1 tbsp brown sugar

Place the peanuts in a wok or deep non-stick frying pan with one teaspoon of oil and stir-fry for one to two minutes, until golden. Lift out with a slotted spoon and place aside.

Add a tablespoon more of the oil to the wok. Stir-fry the onion, carrot, pepper, courgettes and cauliflorets for two to three minutes, until crisp-tender. Remove to a bowl.

Add the remaining oil to the wok and cook the curry paste on low heat for 30 seconds. Stir in the chicken, peas, coconut milk, sugar and peanuts. Cook for one to two minutes.

Return the vegetables to the pan and stir to coat with the sauce. Great served on boiled rice or noodles.

Serves 4.


A vegetarian delight using low-cost, protein-packed lentils. No crockpot/slowcooker? Then place in a casserole, cover and cook for 1 & 1/2 hours at 170C. Or cook on very low heat in a heavy-based saucepan for 1 to 1 & 1/2 hours.

1 tbsp canola oil

2 each: medium onions, carrots, finely diced

1 tbsp curry powder

1 & 1/2 cups each: red lentils, peeled and diced kumara

2 & 1/2 cups vegetable stock

3 cloves garlic, crushed

1 pepper (capsicum), diced

400g can diced tomatoes in juice, chopped

1/4 cup chopped parsley or coriander

Heat the oil in a large, non-stick frying pan. Add the onions and carrots and cook - stirring - until the onions are soft.

Stir in the curry powder then place in a slow cooker.

Wash the lentils well.

Place in the slow cooker.

Add all the remaining ingredients - except the coriander - to the lentils. Cover and cook on low for five to six hours.

Serve garnished with the parsley or coriander and serve with a crisp salad.


Serves 6.

- Hamilton News

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