Heart-Healthy Macaroni and Cheese with Peas

Indulge in the comforting flavors of this *Heart-Healthy Macaroni and Cheese with Peas*, a lighter twist on the classic comfort food. Perfectly cooked whole-grain elbow macaroni is paired with sweet, tender peas and enveloped in a velvety, guilt-free cheese sauce made from low-fat milk, reduced-fat Cheddar, and a touch of Dijon mustard for a tangy kick. This wholesome dish swaps butter for heart-friendly olive oil and uses whole wheat flour to create a creamy, nutrient-packed sauce. With the added benefits of whole grains and the fiber boost from peas, this recipe is a deliciously smart choice for family dinners or meal prep. Ready in just 35 minutes, it’s a must-try for anyone seeking a healthier take on a beloved classic without sacrificing rich, cheesy goodness.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 6

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

Stir in the Dijon mustard, black pepper, garlic powder, and onion powder. Mix well to combine all the flavors.

Step 6

Add the cooked macaroni and peas to the cheese sauce. Gently fold everything together until the pasta is well coated.

Step 7

Serve immediately, garnishing with additional cheese or herbs if desired.

Nutrition Facts

Serving size	(1439.5g)

Amount per serving	% Daily Value*
Calories	2273.7

Total Fat 79.5g	0%
Saturated Fat 30.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 109.2mg	0%
Sodium 1743.4mg	0%
Total Carbohydrate 311.2g	0%
Dietary Fiber 30.9g	0%
Total Sugars 29.0g
Protein 101.9g	0%

Vitamin D 136.8IU	0%
Calcium 1643.0mg	0%
Iron 13.7mg	0%
Potassium 1683.3mg	0%

*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.

Source of Calories

Fat: 30.2%

Protein: 17.2%

Carbs: 52.6%