This creamy mac and cheese makeover contains bite-sized vegetables. Serve with salad or vegetable sticks on the side.
By Emily Richards, P.H. Ec.
4 servings
Prep time: 0h 20m
Cook time: 0h 20m
Total time: 0h 40m
| Ingredients | |||
| 1 ½ cups | whole grain macaroni or fusilli, uncooked | 375 mL | |
| 2 tsp | soft non-hydrogenated margarine | 10 mL | |
| 1 | onion, finely chopped | ||
| 2 | cloves garlic, minced | ||
| 1 | carrot, finely chopped | ||
| ½ cup | finely chopped red bell pepper | 125 mL | |
| ½ cup | grated zucchini | 125 mL | |
| 2 tbsp | all purpose flour | 30 mL | |
| 2 cups | skim milk | 500 mL | |
| 1 tsp or ½ tsp | chopped fresh thyme or dried thyme leaves | 5 mL or 2 mL | |
| 1 cup | shredded lower fat old Cheddar cheese | 250 mL | |
| 1 tsp | Dijon mustard | 5 mL | |
| Pinch of ground pepper |
Directions
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.
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 stir until smooth. Add thyme. 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.
Tips
- What kid doesn’t love mac and cheese? Older kids can help grate cheese and zucchini using a box grater.
- If you don’t have time to cut vegetables in small pieces, cook larger pieces a bit longer until they are tender.
- To use frozen vegetables, replace carrots, red pepper and zucchini with 500 mL (2 cups) diced, mixed frozen vegetables.
- Ask your kids to choose what pasta shape they want to use. There are lots to choose from such as penne, scoobi doo, shells and wagon wheels.
Original source: Macaroni and cheese with vegetables | Government of Canada, 2023.
