Recipe: Crunchy Crust Mac and Cheese (using Panko, lower fat)

CRUNCHY CRUST MAC AND CHEESE

"You probably won't have any trouble enticing your family to eat this creamy macaroni and cheese casserole."

4 ounces multi-grain macaroni, uncooked
4 tablespoons olive oil, divided use
3 tablespoons Panko bread crumbs
2 tablespoons flour
1/2 teaspoon paprika
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 cups fat-free milk
1/2 cup shredded reduced-fat Cheddar cheese

Preheat the oven to 350 degrees F. Coat an 8x8-inch baking dish with vegetable spray.

Bring a pot of water to a boil and cook the macaroni according to package directions. Drain, rinse with cold water and drain again. Set aside.

Combine the bread crumbs and 2 teaspoons oil and stir with a fork to evenly coat. Set aside.

Add the remaining 3 tablespoons oil plus 1 teaspoon oil to a large saucepan. Set over medium-high heat. Whisk in the flour, paprika, salt and pepper until smooth. Add the milk, whisking constantly. Cook, whisking, for about 5 minutes, or until thickened. Remove from the heat. Stir in the cheese until it melts. Stir in the macaroni.

Pour into the prepared baking dish. Top evenly with the crumbs.

4. Bake for 15 minutes, or until bubbling and golden. Allow to sit for 10 minutes before serving.

Makes 4 servings

Nutrition per serving: 328 calories; 14 g protein; 31 g carbohydrates; 17 g fat; 3.5 g saturated fat*; 15 mg cholesterol; 480 mg sodium; 2 g fiber

MAKE IT A FLAT BELLY DIET MEAL:
Serve with one cup steamed broccoli (44) tossed with one teaspoon trans-free margarine (26). Total meal: 398 calories.

Source: Flat Belly Diet! Family Cookbook by Liz Vaccariello, Sally Kuzemchak