1/2 c. skim or nonfat milk
1/4 c. evaporated skimmed milk
1 tbsp. each minced onion and cornstarch
1 tsp. Dijon-style mustard
1/8 tsp. each salt and pepper
3 oz. Cheddar cheese, shredded, divided
1 1/2 c. cooked elbow macaroni

Preheat oven to 350 F. In 1 1/2 quart saucepan combine all ingredients except cheese and macaroni, stirring well to combine. Cook over medium heat until mixture just begins to simmer, about 2 minutes. Add 1 1/2 ounces cheese and stir to combine; continuing to stir, cook until cheese is melted and mixture thickens about 1 minute. Stir in macaroni.

Spray 1 quart casserole with nonstick cooking spray; transfer macaroni mixture to casserole and sprinkle with remaining 1 1/2 ounces cheese. Bake until cheese is melted and lightly browned, about 20 minutes.

Each serving provides: 1 1/2 protein exchanges; 1 1/2 bread exchanges; 1/2 milk exchange; 15 optional calories.

Per serving: 354 calories; 19 g protein; 15 g fat; 36 g carbohydrate; 486 mg calcium; 547 mg sodium; 47 mg cholesterol; 1 g dietary fiber.

Makes 2 servings.