Dr.phil's Low Fat/Low Cal Mac and Cheese

Ingredients

• Pam cooking spray
• 2 cups skim milk
• 1 tablespoon whole wheat flour
• 6 ounces shredded fat free mozzarella cheese
• 1 1/2 teaspoons onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sweet paprika
• 1/2 teaspoon salt
• 1/4 teaspoon grated nutmeg
• 1/4 teaspoon fresh ground black pepper
• 8 canned artichoke hearts, roughly chopped
• 3 cups cooked whole wheat elbow macaroni

Directions

1. 1

   preaheat oven to 350.

2. 2

   spray 1 1/2 quart high-sided, round baking dish with nonstick spray and set aside.

3. 3

   heat the milk in a large saucepan set over medium-low heat.

4. 4

   when small bubbles appear around the edge of the pan, whisk in the whole-wheat flour.

5. 5

   continue cooking and whisking until thickened, about 20 seconds.

6. 6

   stir in the onion powder, garlic powder, paprika, salt, nutmeg, and pepper; then stir in the artichoke hearts and macaroni.

7. 7

   cook just until heated through, about 30 seconds.

8. 8

   put the mixture into the prepared baking dish and press down lightly to compact.

9. 9

   bake until bubbling and lightly brown for about 20 minutes.

10. 10

    let stand 5 minutes before serving.