MACARONI AND CHEESE

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4          ounces macaroni
2          quarts water
1          teaspoon salt
1          tablespoon butter
1          tablespoon flour
1          cup skim milk
1          cup lowfat cheddar cheese
1/8       teaspoon cayenne pepper
1          tablespoon grated Parmesan cheese

Preheat the oven to 350 degrees F. Boil the water and salt and add the macaroni. Cook for 5-7 minutes until tender. While the macaroni is cooking, melt the butter in a medium saucepan and add the flour. Stirring over gentle heat, make a roux so that the mixture pulls away from the sides. Add the milk and mix to a smooth-pouring consistency. Add the macaroni, seasonings and 2/3 of the cheddar cheese. Continue to stir until the cheese melts. Turn the mixture into a greased ovenproof dish and top with the remaining cheddar cheese and it is a rich brown color. Serve hot as a main dish.

Notes: Excellent source of Vitamin B12, B1, B2 and Calcium.
Good source of Niacin and Zinc.

Serves 4
Prep Time: 0:10
Baking Time: 0:40
Total Calories 240
Protein 13g
Carbohydrate 26g
Fat 6g
Cholesterol 16mg
Dietary Fiber 1g
%Calories from Fat 25%

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