Makes 4 1/2 cups (1.125
L)
This is a vegan version
of a creamy, cheesy, childhood favourite. A cup (250 mL) provides most of your
B vitamins for the day, including vitamin B12 when made with Red Star
Vegetarian Support Formula nutritional yeast. One cup (250 mL) of Mac Un-Cheese
also provides 12 grams of protein (and more in the variation with wieners).
Some children prefer this dish without the onion or tomatoes, as in the very
simple variation listed below.
Ingredients:
1 1/2 cups (375 mL) uncooked macaroni, about 12 ounces (340 g)
1 tablespoon (15 mL) coconut or olive oil
1/2 onion, finely chopped
1 3/4 cups (435 mL) canned, diced tomatoes (14-ounce/398 g can)
1 tablespoon (15 mL) nutritional yeast
1 cup (250 mL) Gee Whiz Spread or grated
non-dairy cheese
Derctions:
Cook pasta in simmering
water according to package directions or until al dente. Drain well and return
to the cooking pot.
Heat the oil in a
saucepan over medium heat. Add the onion and cook until translucent. Stir in
the tomatoes and yeast. Add the Gee Whiz Spread, mix well, and heat through.
Stir into the hot pasta, thoroughly coating with the sauce. Season to taste.
Per cup (250 mL): calories: 267,
protein: 12 g, fat: 6 g, carbohydrate: 43g (4 g from sugar), dietary fibre: 5
g, calcium: 68 mg, iron: 3 mg, magnesium: 58 mg, phosphorus: 216 mg, potassium:
517 mg, sodium: 229 mg, zinc: 2 mg, thiamin: 3.9 mg, riboflavin: 3.7 mg,
niacin: 26 mg, vitamin B6: 3.5 mg, folate: 216 mcg, pantothenic acid: 0.8 mg,
vitamin B12: 2.7 mcg, vitamin A: 21 mcg, vitamin C: 21 mg, vitamin E: 1 mg,
omega-6 fatty acids: 1 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 17%,
fat 20%, carbohydrate 63%
Gluten-Free Mac Un-Cheese
Replace wheat macaroni with rice pasta
or corn pasta.
Mac Un-Cheese and Wieners
Add 3 or 4 chopped veggie wieners at
the same time as the tomatoes and heat through.
Simple Mac Un-Cheese
Omit the oil, onion, tomatoes, and
pepper. Stir the non-dairy cheese into the hot pasta, with optional nutritional
yeast and salt.
Mac Un-Cheese with Zip
Add 1 teaspoon (5 mL) minced garlic
plus hot sauce or cayenne pepper to taste, along with the onion.
Note: As this dish cools or
if leftovers are refrigerated, the macaroni will continue to absorb moisture
from the sauce. When the dish is reheated, add a little tomato juice, water,
non-dairy milk, or chopped, fresh tomatoes for moisture.
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