Yield: 8 SERVINGS
5 ounces elbow macaroni (about 1-1/4 cups)
2 cups skim or low-fat milk
2 tablespoons plus 1-1/2 teaspoons unbleached flour (I only use stone ground whole wheat)
2 tablespoons instant nonfat dry milk powder
3/4 teaspoon dry mustard
8 ounces diced reduced-fat process Cheddar cheese (like Velveeta Light) or finely shredded
reduced-fat Cheddar Cheese (about 2 cups)
10-ounce package frozen chopped broccoli, thawed and squeezed dry
2 tablespoons dried bread crumbs (I make from low G.I. bread in a food processor)
butter-flavored nonstick cooking spray
1. Cook the macaroni al dente according to package directions. Drain well and return to the pot. Set aside.
2. While the macaroni is cooking, combine 1/2 cup of the milk and all the flour, milk powder and dry mustard in a jar with a tight-fitting lid. Shake until smooth and set aside.
3. Pour the remaining 1-1/2 cups of milk into a 2-quart pot and bring to a boil over medium heat, stirring constantly. Add the flour mixture and cook, still stirring, for about 1 minute or until bubbly. Reduce heat to medium-low and add the cheese. Stir just until the cheese melts. Remove the pot from the heat.
4. Pour the cheese sauce over the macaroni and toss to mix well. Add the broccoli and toss to mix well. Coat a large 2-quart casserole dish with nonstick cooking spray and spread the macaroni mixture evenly in the dish. Sprinkle the bread crumbs over the top and spray lightly with the cooking spray. Bake at 350°F for about 30 minutes or until the top is lightly browned and the dish is hot and bubbly around the edges. Remove the dish from the oven and let sit for 15 minutes before serving.
Nutritional Facts (per 3/4 cup serving)
CALORIES: 174 CARBOHYDRATES: 24 g CHOLESTEROL: 11 mg
FAT: 3.5 g FIBER: 1.6 g PROTEIN: 12 g SODIUM: 485 mg
CALCIUM: 263 mg GI RATING: LOW