Guilt Free Macaroni and Cheese

6 servings
303 calories
7.9 grams fat
40.2 grams carbs
1.5 grams fiber


1/4 cup unbleached or all-purpose flour
2 1/2 cups 1% milk
1 clove garlic, halved
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 1/3 cups (5 1/2 ounces) shredded low-fat extra-sharp cheddar cheese
1/2 pound macaroni, cooked and drained
2 tablespoons dry bread crumbs
2 tablespoons (1/2 ounce) grated parmesan cheese

Preheat the oven to 350. Coat a medium baking dish with nonstick spray.

Place the flour in a medium saucepan. Gradually add the milk, whisking constantly, until smooth. Add the garlic, mustard, salt, and pepper. Place over medium heat. Cook, whisking constantly, for 7-8 minutes, or until thickened. Remove from the heat. Remove the garlic and discard. Add the cheddar. Stir until smooth. Add the macaroni. Stir to mix. Pour into the prepared baking dish.

In a small bowl, combine the bread crumbs and parmesan. Sprinkle over the casserole. Bake for 15-20 minutes, or until bubbling and lightly browned.