My wife says I shouldn't eat so much Macaroni and Cheese, so I'm pulling this one out of The Complete Step-by-Step Diabetic Cookbook, today, p. 198.
It has Exchanges: 1 Starch, 1 Medium-Fat Meat
1 1/2 tablespoons all-purpose flour
1 1/2 cups skim milk, divided
1 1/2 tablespoons reduced-calorie margarine
1/2 teaspoon salt
3/4 cup (3 ounces) shredded low-fat process American cheese
2 cups cooked macaroni (cooked without salt or fat)
Vegetable cooking spray
1/4 cup soft breadcrumps
Steps in Preparation:
1. Combine flour and 1/4 cup milk in a saucepan; stir until smooth. Add remaining 1 1/4 cups milk and margarine; stir well. Cook over medium heat, stirring constantly, until thickened and bubbly. Remove from heat, and add salt.
2. Add cheese, and cook over low heat, stirring constantly, until cheese melts. Remove from heat.
3. Alternate layers of macaroni and cheese sauce in a 1-quart cassarole coated with cooking spray; top with breadcrumps. Bake at 375 degrees until mixture is bubbly and lightly browned.
Yield: 6 servings
"May each of us have a Homeplace to hold onto, if only in our minds."