Cooking with City: Healthy Mac n Cheese

Whilst football is suspended, we want to stay connected with our fans and help you stay active and healthy during the COVID-19 outbreak.

Food is particularly important to that, so, first team nutritionist Tom Parry has worked with Manchester City's Official Partner Gatorade to share a series of healthy recipes for you to make at home.

The dish for this episode is a health mac n cheese.

Silken tofu, combined with a low-fat protein cheese and a little bit of parmesan is the base for this dish, meaning there is no creamy high fat sauce.

If you’d like to add some additional flavours and extra nutrients, mustard, paprika and Worcestershire sauce can also be used.

Ingredients (Serves 2)

  • 160g of pasta (I used lentil fusilli)
  • 1 leek, diced
  • 1 garlic clove, finely sliced
  • 1 tbsp of butter
  • 200g silken tofu
  • 1 tbsp Worcestershire sauce
  • 100ml of milk
  • 80g low-fat cheddar (Arla 34% protein cheese is a great choice)
  • 25g parmesan, finely grated (1 tbsp extra for topping)
  • 1 tbsp of wholegrain mustard
  • 1 tsp of smoked paprika
  • 1 tbsp of wholegrain breadcrumbs


  • Blitz 20g of stale bread into a food processor for your breadcrumbs and set aside.
  • Cut the leek straight down the middle and wash out with water from the root.
  • Dice both halves of the leek and add to the pan with a tablespoon of butter. Cook over a medium heat for eight minutes, without browning.
  • Add the garlic and smoked paprika and cook for a further minute.
  • While the leeks are cooking, blitz the silken tofu, the mustard and Worcestershire sauce in a food processor until smooth.
  • Boil the past in salted water, cooking to packet instructions.
  • Pour the tofu plus the milk into the leek mix and heat through over a medium heat for a couple of minutes, seasoning with a good pinch of salt and pepper.
  • Stir in both grated cheeses using the starchy pasta water to thin out the sauce as needed.
  • Drain the pasta one minute before it is cooked and add to the sauce to finish it off for a couple of minutes.
  • Pour into heat proof dishes and top with breadcrumbs and extra parmesan.
  • Bake at 220 degrees Celsius (gas mark 7) for 10 minutes and serve with leafy green leafy salad.
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