Ingredients (serves 6)

200g spiral pasta
250g broccoli, cut into florets
250g cauliflower, cut into florets
1 tablespoon reduced-fat margarine
1 tablespoon wholemeal flour
1 1/4 cups skim milk
1 tablespoon seeded mustard
3/4 cup low-fat ricotta
160g lean leg ham, diced
6 green onions, white part only, finely sliced
ground black pepper, to taste
1/4 cup grated low-fat cheese

Method

Step 1: Preheat oven to 180ºC and lightly grease an ovenproof dish.
Step 2: Cook pasta according to packet instructions or until al dente, adding broccoli and cauliflower in the last 3 minutes of cooking time. Drain well and return to pan.
Step 3: Meanwhile, heat margarine over medium heat, stir in flour and cook, for 1 minute and continue to stir. Gradually add milk and whisk until smooth and thick. Remove from heat and whisk in mustard and half the ricotta. Season with pepper. Add sauce, ham and onions to pasta and vegies. Stir to combine.
Step 4: Pour pasta mixture into the ovenproof dish, dot with remaining ricotta and sprinkle with grated cheese. Bake for 20 minutes, or until golden.

Serve with a green salad.

Nutritional Guide - Per Serve

Energy: 1170kJ
Protein: 20g
Fat: 8g
Energy: 280cal
Carbohydrate: 29g
Fibre: 3.5g