100g (2 slices) lean ham, chopped
1 onion, chopped
500g broccoli, cooked then chopped
250g small shell noodles
1 tablespoon poly or monounsaturated margarine
2 tablespoons plain flour
1 cup milk
1.1/2 cups (150g) grated cheese
1/4 cup fresh wholemeal breadcrumbs
Margarine or oil for greasing
Method: Place pasta on to cook. Melt margarine in a large boiler. Cook onion until soft. Add the flour and cook for 1 minute. Remove from heat, add milk gradually stirring all the time. Return to heat, continue stirring until sauce boils and thickens. Remove from heat, add 3/4 of cheese. Stir well to make a smooth sauce. Combine sauce with ham, broccoli and noodles. Pour into greased baking dishes. Sprinkle with remaining cheese combined with breadcrumbs. Reheat in moderate oven (180C). Serves a family of 4-6. Suitable for freezing.
Hint: It is easy to chop broccoli in the cooking saucepan once it has been cooked and drained. Use a long bladed knife. 2 slices of bread will make 1 cup of bread crumbs.
Source: Royal Adelaide Hospital Community Children's Centre (RAHCCC) Cookbook, 2nd edition (Adelaide, 2008), p.23.