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Osteoporosis Canada
Mac and Cheese with a Veggie Twist

Mac and Cheese with a Veggie Twist

Mac and Cheese with a Veggie Twist Mac and Cheese with a Veggie Twist

Mac and Cheese with a Veggie Twist

PREP TIME: 20 mins
COOK TIME: 20 mins
SERVES: 4

PREP TIME: 20 mins

COOK TIME: 20 mins

SERVES: 4

Mac and Cheese with a Veggie Twist

PREP TIME: 20 mins
COOK TIME: 20 mins
SERVES: 4

Ingredients

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

Preparation

  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.
Ingredients

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

Preparation
  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.
Recipe Tip

RECIPE TIP

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

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

NUTRIENT CALCULATOR
Emily Richards
Recipe by

Emily Richards

Professional Home Economist

Nutritional Information

  • Calories
    322
  • Fat
    8g
  • Saturated
    4g
  • Trans
    0g
  • Cholesterol
    19mg
  • Sodium
    334mg
  • Fibre
    4g
  • Carbohydrate
    45g
  • Sugars
    10g
  • Iron
    13%DV
  • Vitamin A
    50%DV
  • Vitamin C
    58%
  • Vitamin D
    1.5 µg
  • Vitamin K
    7 µg
  • Protein
    20g
  • Magnesium
    90mg

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.

RECIPE TIP

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

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

Nutritional Information (Per Serving)
  • Calories
    322
  • Saturated
    4g
  • Fat
    8g
  • Trans
    0g
  • Cholesterol
    19mg
  • Sodium
    334mg
  • Fibre
    4g
  • Carbohydrate
    45g
  • Sugars
    10g
  • Iron
    13%DV
  • Vitamin C
    58%
  • Protein
    20g
  • Vitamin A
    50%DV
  • Vitamin D
    1.5 µg
* 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.
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