Ingredients:
1-1/2 cups (uncooked) elbow macaroni
Butter-flavored cooking spray
1 slice whole wheat bread (not dense)
2 tablespoons all-purpose flour
1/4 teaspoon salt
3/4 cup fat free milk
4 ounces shredded 75% light cheddar cheese
3 ounces shredded light Swiss cheese
1 tablespoon light butter
2 tablespoons reduced-fat parmesan cheese

Cook the macaroni according to package directions.

Preheat the oven to 375 degrees. Lightly mist an 8-inch diameter (1-1/2 quart) casserole dish with spray.

Using a cheese grater or food processor fitted with a chopping blade, grate the bread into fine crumbs.

Add the flour and salt to a medium bowl. Slowly whisk in enough milk to form a paste. Then continue adding the remaining milk, whisking as you do, making sure to remove any lumps.

Transfer the milk mixture to a medium, non-stick saucepan and place the pan over medium heat. When the milk is warm, add the cheese and stir the mixture with a wooden spoon until the cheese is completely melted and incorporated and the mixture thickens slightly. Stir in the macaroni, the transfer the mixture to the prepared dish. Place the butter in a medium, microwave-safe bowl. Microwave it for 15-30 seconds or until the better is melted. Stir in the parmesan and breadcrumbs until they are well combined and most of the crumbs are moist. Sprinkle the crumb mixture evenly over the top of the macaroni. Bake the macaroni for 15-18 minutes or until the topping is lightly browned. Remove it from the oven and let it stand for 5 minutes. Serve immediately.

Makes 3-1/2 cups; 6 servings.

Each (slightly heaping 1/2 cup) serving has: 215 calories, 16 g protein, 28 g carbohydrates, 5 g fat, 2 g saturated fat, 15 mg cholesterol, 1 g fiber, 366 mg sodium

Traditional Mac and Cheese: 412 calories, 15 g protein, 25 g carbohydrates, 28 g fat, 16 g saturated fat, 65 mg cholesterol, 2 g fiber, 891 mg sodium