• 1½ cups macaroni
• 2¼ cups nonfat milk
• ¼ cup finely minced onion
• 1 medium clove garlic, peeled and minced
• 2 Tbsp. flour
• 1 Tbsp. country Dijon mustard
• ½ tsp. salt
• ½ tsp. black pepper
• A few drops of Tabasco sauce
• 2 cups coarsely shredded reduced-fat cheddar cheese

Spray a 1½-quart baking dish with a nonstick cooking spray. Bring a pan of water to boil. Add the macaroni; time according to package directions. Drain and put into a bowl

In a large saucepan, combine the milk, onion, and garlic. Bring just to a simmer - do not allow the milk to come to a boil.

Put the flour into a small strainer and slowly shake it into the milk, whisking constantly. Simmer a few minutes to thicken slightly - stirring constantly. Remove from the heat and whisk in the mustard, salt, pepper, and Tabasco according to taste. Slowly stir in the cheese until melted.

Pour the sacue over the macaroni - stirring to coat completely. Transfer to the prepared dish and bake in a preheated 325 degree oven 25 minutes, or until heated thoroughly.

SERVES 6. Each serving supplies 220 calories and 2 grams of fat.