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There are heaps of delicious-sounding Macaroni Cheese recipes on Zaar. Unfortunately, many are phenomenonally high in all the things many of us are probably trying NOT to eat. This is a low GI recipe, which I am posting in response to Vina's query about low GI foods in a Forum. The recipe is from Annette Sym's website, where you will find other recipes and a lot more information about GI. Annette Sym provides nutritional information for all her recipes, and alternative ingredients, so that after using a few of her recipes the basic GI principles are easily understood.
- 1 1⁄2 cups dried macaroni noodles
- 2 (425 g) cans tuna in water, drained
- cooking spray
- 1 teaspoon crushed garlic
- 2 cups sliced mushrooms
- 1⁄2 cup sliced shallots or 1⁄2 cup onion
- 1 cup frozen corn kernels
- 1 (310 g) can creamed corn
- 2 teaspoons low-sodium instant chicken bouillon granules (Massel)
- 60 g sachets 4 cheese sauce (Continental)
- 1 1⁄2 cups boiling water
- 1⁄2 cup grated tasty reduced-fat cheese
- Preheat oven 180ºC fan forced.
- Cook pasta as instructed on packet, leave to one side.
- Thoroughly drain tuna, roughly break up and leave to one side.
- Coat a large non-stick pan with cooking spray, sauté garlic and mushrooms for 2 minutes.
- Add tuna, shallots or onion, corn kernels, cream corn and stock powder and combine.
- In a small bowl combine 4 cheese sauce with boiling water until blended.
- Fold cheese sauce into the mixture in the pan, taking care that the cheese sauce and the other ingredients are well-combined.
- Add pasta and stir well.
- Transfer the tuna pasta mixture to a lightly greased casserole dish.
- Sprinkle cheese over top and bake for 30 minutes or until cheese has melted and browned on top.
If you're looking at this recipe and decide not to make it because you have no idea what Continental cheese sachets are, don't let that deter you. I made a roux from butter and flour and milk, then added some yummy Cheddar and a bit of Emmenthal, and bingo, cheese sauce. If you do make your own cheese sauce, leave out the 1 1/2 cups of water called for in the recipe, that's probably there to reconstitute the cheese sauce (shudder). Aside from that, the recipe is lovely, with the small exception of no salt and pepper, no spices. Unless you have some really salty, flavorful cheese, this is going to be a bland dish. I think the flavor is supposed to come from the cheese sauce packets (how much sodium and MSG would be in there, I wonder). In our case I added some sea salt, freshly ground black pepper and Hungarian paprika. This reminded me of the tuna casseroles I used to get for school lunches when I grew up in the States. Thanks for the trip down Memory Lane.