Timer Prep Time: 20 mins
Cook Cook Time: 20 mins
Portions Serves: 4


This sauce is very creamy and chock full of vegetables and colour. If you don’t have time to cut the vegetables small, simply chop them larger and let them cook a bit longer so they are soft throughout.

1 1/2 cups (375 mL) whole wheat macaroni or fusilli
2 tsp (10 mL) soft non hydrogenated margarine
1 small onion, finely chopped
2 cloves garlic, minced
1 carrot, finely chopped
1/2 cup (125 mL) finely chopped red pepper
1/2 cup (125 mL) grated zucchini
2 tbsp (30 mL)) all purpose flour
2 cups (500 mL) skim milk
1 tsp (5 mL) chopped fresh thyme or 1/2 tsp (2 mL) dried thyme leaves
1 cup (250 mL) shredded light old Cheddar cheese
1 tsp (5 mL) Dijon mustard
Pinch fresh ground pepper


  1. In a pot, bring water to boil. Add macaroni and cook for about 6 minutes or until pasta is tender but firm. Drain well and set aside.
  2. In a large saucepan, heat margarine over medium heat and cook onion and garlic for 1 minute. Add carrot, red pepper and zucchini and cook, stirring for about 5 minutes or until softened. Stir in flour and cook, stirring until flour is absorbed. Slowly pour in milk and thyme; stir until smooth. Cook, stirring for about 5 minutes or until starting to bubble. Stir in cheese, mustard and pepper. Remove from heat and stir until melted and smooth. Stir in cooked macaroni until well coated.
Nutritional Information (per serving)
Calories 322 Fat 8g
Saturated 4g Trans 0g
Cholesterol 19mg Sodium 334mg
Carbohydrate 45g Fibre 4g
Sugars 10g Protein 20g
Vitamin A 50% Vitamin C 58%
Calcium 42% Iron 13%

*The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

Frozen Vegetable Option: Omit carrot, red pepper and zucchini and substitute 2 cups (500 mL) diced or mixed frozen vegetables in the sauce.

Recipe by

Emily Richards,

Professional Home Economist