![\"\"](\"https:\/\/makingcarbscount.com\/wp-content\/uploads\/2017\/08\/Crab-Mac-and-Cheese.jpg\")
<\/a>To make 1 portion\n<\/strong>100g macaroni
\nhalf an onion, finely diced
\n1 garlic clove, sliced
\nPinch of dried chilli flakes
\nSquirt of English mustard
\n1 tsp butter
\n1 tsp plain flour
\n100ml milk
\nHandful of mature cheddar cheese, grated
\n1 tbsp crab, (tinned)
\nOlive oil
\nSalt & pepper<\/p>\n
To cook<\/strong> Meanwhile, in a saucepan, gently fry the onions over a medium heat in a splash of olive oil. After a few minutes, when they start to go translucent, add the chopped garlic and continue to fry until the garlic starts to brown. Then add the dried chilli flakes and a squirt of mustard, stir and then add the butter. As soon as the butter melts, add the flour and stir until the flour has disappeared.<\/p>\n At this point add the milk very slowly, bit by bit, while continuing to stir.<\/p>\n Once you have a thick sauce, remove from the heat and stir in the cheese. Taste and season if required.<\/p>\n Next, add the crab and macaroni to the sauce, stir, and transfer to a lightly greased oven-proof dish. Cook for 30 minutes.<\/p>\n From One Pound Meals<\/em> by Miguel Barclay.<\/strong><\/p>\n Food features and recipes like this appear in the <\/strong>Desang Diabetes Magazine, our free-to-receive digital journal. We cover diabetes news, diabetes \u2018kit\u2019 and information on food suitable for maintaining good blood glucose control or a diabetic diet, including a regular Making Carbs Count column. It\u2019s free! Go to the top of this page to sign up \u2013 we just need your email address. See current and past issues at
\nPreheat your oven to 190\u00b0C\/gas 5. Also bring a pot of salted water to the boil and cook the macaroni al dente.<\/p>\n
\n<\/strong> <\/strong>www.desang-magazine.co.uk<\/a>
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