By request......


1 1/2 cups macaroni, cooked and drained
1 small onion, chopped
6 ounces (9 slices, 2/3 ounce each) low-fat sharp Cheddar cheese
1 (12 ounce) can evaporated skim milk
1/2 cup low sodium chicken broth
2 1/2 tablespoons whole wheat flour
1/4 teaspoon Worcestershire sauce
1/2 teaspoon dry mustard
1/8 teaspoon pepper
3 tablespoons bread crumbs
1 tablespoon margarine, softened

In deep 2-quart casserole dish, sprayed with vegetable cooking spray, layer 1/3 macaroni, 1/2 onion and cheese. Repeat layers, ending with macaroni. Whisk milk, broth, flour, mustard, Worcestershire sauce and pepper until well blended. Pour over layers. Mix bread crumbs and margarine. Sprinkle over casserole. Bake uncovered at 375 degrees F for 30 minutes until hot and bubbly.

This recipe makes 4 servings; each serving equals 375 calories, 25 grams protein, 53 grams carbs, 7 grams fat, 23 milligrams cholesterol and 942 milligrams Na

Regular mac and cheese contains on average at least 6 times (or more) the amount of fat as in this recipe. You could leave off the bread crumbs and cut a few more calories and grams of fat off of this recipe, too.

-- Edited by Buttercup at 20:12, 2006-06-15