- Servings: 6
- Preparation time: 10 minutes
- Cooking time: 35 minutes
- Cost per serving: $2.45
- Storage: 3 days in the fridge. Can be frozen.
- Kitchen tools: Measuring cups and spoons, cutting board, sharp knife, small bowl, large bowl, large pot, grater, baking sheet, parchment paper (or oil), colander, wooden spoon
- This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.
- 750 ml (3 cups) dry macaroni
- 80 ml (1/3 cup) butter or non-hydrogenated margarine, melted (divided: 45 ml [3 tbsp] + 35 ml [7 tsp])
Melt in a small bowl in the microwave for 10-20 seconds.
- 5 ml (1 tsp) curry powder (divided: 2.5 ml [½ tsp] + 2.5 ml [½ tsp])
- Salt and pepper to taste
- 1 firm tofu block (454 g), diced into 1 cm cubes
- 1 litre (4 cups) broccoli pieces
You can use the stalk, peeled and cut into chunks.
- 45 ml (3 tbsp) all-purpose flour
- 500 ml (2 cups) milk
- 15 ml (1 tbsp) tomato paste
- 500 ml (2 cups) grated cheddar cheese
1. Place oven rack in the middle position and preheat the oven to 200oC (400oF). Oil a baking sheet or cover with parchment paper.
2. Bring a large pot of salted water to a boil over high heat. Add the macaroni and cook as indicated on the package. Drain and set aside in a colander. Tip: Use the cooking time to prepare the broccoli and tofu.
3. Meanwhile, in a large bowl, mix together 45 ml (3 tbsp) of melted butter, 5 ml (½ tsp) of curry powder, salt and pepper. Add the tofu and broccoli and stir to thoroughly coat with the butter mixture.
4. Spread the tofu and broccoli on the baking sheet and cook for about 20 minutes. Toss once halfway through cooking.
5. Over medium heat, in the large pot used to cook the macaroni, add the remaining melted butter, the flour and 5 ml (½ tsp) of curry powder. Stir with a wooden spoon for about 1 minute.
6. Add the milk and stir constantly until the sauce thickens, usually when the first bubbles appear.
7. Add the tomato paste, cheddar cheese and pepper. Mix.
8. Add the cooked macaroni and the roasted tofu and broccoli. Mix.
Variation: Feel free to vary the flavours by using another type of cheese or another protein (cooked meat or fish, for example).
This recipe provides foods from the following food groups:
- Meat and alternatives
- Grain products
- Milk and alternatives
- Vegetables (salad or raw vegetables, for example) to round out the serving, and a fruit