Heart-Healthy Macaroni and Cheese with Peas
Elevate your comfort food game with this Heart-Healthy Macaroni and Cheese with Peas, a guilt-free twist on a classic favorite! Featuring wholesome whole-grain elbow macaroni and nutrient-packed frozen peas, this recipe combines creamy indulgence with nutritious, heart-smart ingredients. A velvety cheese sauce made with reduced-fat sharp Cheddar, olive oil, low-fat milk, and low-sodium vegetable broth offers rich flavor without the excess fat or sodium. Enhanced with a hint of Dijon mustard and savory garlic and onion powder, this dish is both satisfying and packed with goodness. Perfect for busy weeknights, it’s ready in just 35 minutes and serves six, making it an ideal option for families or meal preppers. Enjoy a cozy, wholesome meal that puts a healthy spin on comfort food, all while keeping taste at the forefront.
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Recipe Information
Ingredients
- 12 ounces Whole-grain elbow macaroni
- 1 cup Frozen peas
- 2 tablespoons Olive oil
- 2 tablespoons Whole wheat flour
- 2 cups Low-sodium vegetable broth
- 1 cup Low-fat milk
- 1.5 cups Reduced-fat sharp Cheddar cheese, grated
- 1 teaspoon Dijon mustard
- 0.25 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
Instructions
Bring a large pot of water to a boil. Add the whole-grain elbow macaroni and cook according to package instructions until al dente, about 7-9 minutes. Add the frozen peas during the last 3 minutes of cooking. Drain and set aside.
In a medium saucepan, heat the olive oil over medium heat. Add the whole wheat flour and whisk continuously for 1-2 minutes until the mixture is light golden and smells nutty, but be careful not to brown.
Slowly whisk in the low-sodium vegetable broth and low-fat milk. Continue whisking until the mixture is smooth and starts to thicken, about 3-4 minutes.
Reduce the heat to low, and gradually add the reduced-fat sharp Cheddar cheese, stirring continuously until the cheese melts and the sauce is smooth.
Stir in the Dijon mustard, black pepper, garlic powder, and onion powder. Mix well to combine all the flavors.
Add the cooked macaroni and peas to the cheese sauce. Gently fold everything together until the pasta is well coated.
Serve immediately, garnishing with additional cheese or herbs if desired.
Nutrition Facts
Calories |
2274 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.5 g | 102% | |
| Saturated Fat | 30.2 g | 151% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 109 mg | 36% | |
| Sodium | 1743 mg | 76% | |
| Total Carbohydrate | 311.2 g | 113% | |
| Dietary Fiber | 30.9 g | 110% | |
| Total Sugars | 29.0 g | ||
| Protein | 101.9 g | 204% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 1643 mg | 126% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 1683 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
