Side Dishes : Grains & Starches Last Updated: Dec 26th, 2009 - 08:39:00 Macaroni with Three Cheeses By Sandra Woodruff  Printer friendly page Yield: 9 servings 6 ounces multigrain or whole wheat macaroni 2 tablespoons unbleached flour 1/4 teaspoon dried sage, finely crumbled 1/8 teaspoon ground white pepper 2 cups nonfat or low-fat milk 1 1/4 cups (6 1/2 ounces) diced reduced-fat process Cheddar cheese (like Velveeta Light) 3/4 cup shredded reduced-fat Cheddar cheese (about 5 grams fat per ounce) 2 tablespoons grated Parmesan cheese 1/2 cup soft multigrain or whole wheat breadcrumbs* Butter-flavored cooking spray 1. Cook the macaroni until al dente. Drain well, return to the pot, and set aside.  Preheat the oven to 350 degrees F. 2. To make the sauce, combine the flour, sage, and pepper in a 2-quart microwave-safe bowl. Add about 3 tablespoons of the milk, and whisk until the mixture is smooth and no lumps of flour remain. Slowly whisk in the remaining milk. Microwave the milk mixture at high power for about 6 minutes, whisking every 2 minutes, until it comes to a full boil. Remove from the microwave, add the cheeses and whisk for about a minute until the cheese melts. 3. Pour the cheese sauce over the macaroni and toss to mix. Coat an 8-by8-inch (2-quart) casserole dish with cooking spray and spread the mixture evenly in the dish. Sprinkle the breadcrumbs over the top and spray the top lightly with the cooking spray. 4. Bake uncovered for about 20 minutes, or until the edges are bubbly. Remove the dish from the oven and let sit for 10 minutes before serving. Nutritional Facts (per 1/2-cup serving) Calories: 163    Carbohydrates: 20 g    Fiber: 1.5 g   Fat: 4.5 g   Sat. Fat: 2.9 g Cholesterol: 16 mg     Protein: 12 g    Sodium: 445 mg   Calcium: 280 mg Potassium: 197 mg GI rating: moderate Diabetic exchanges:  1 carbohydrate, 1 medium-fat meat *Tear about 1/2 slice of bread into chunks, place in a mini food processor, and process into crumbs. © Copyright 2005 by eatsmarttoday.com Top of Page