Smackaroni and Cheese!

This is one of my FAVOURITE recipes from ES&BM!!

Reprinted with permission from Janet and Greta Podleski (Eat,Shrink & Be Merry)

Yield:8 servings

NI:329 calories, 9.6g total fat, 3.6g fiber

INGREDIENTS

1 can (14 oz/385 m) evaporated 2% milk

2 tbsp all-purpose flour

1/2 tsp dry mustard powder

1c light Cheez Whiz

1/4c grated Parmesan Cheese

1/4 tsp freshly ground black pepper

1 lb (454g) extra-lean ground beef (see tip below)

1c diced onions

1/2c diced zucchini

1-2 tsp minced garlic

1 can (19 oz/54o ml)tomatoes with Italian herbs , well drained (I use 10 oz and 9 oz of Rotel tomatoes) makes it spicy!!

4c cooked whole wheat elbow macaroni

(about 1-1/2 c dry)

1/2c packed shredded light old (sharp) cheddar cheese

(2 oz/57 g)

In a medium, non stick pot, whisk together milk, flour, and mustard powder until smooth. Heat over medium-high heat, whisking constantly, until mixture bubbles and thickens. Reduce heat to low. Add Cheez Whiz, Parmesan cheese, and pepper. Stir until cheeses are melted. Remove from heat and set aside.

In a deep, 10 inch, non stick skillet, cook beef. Onions, zucchini, and garlic over medium-high heat until meat is no longer pink. Break up any large pieces of beef while it's cooking. Drain off any liquid or fat in pan. Stir in tomatoes and cook more minute.

Add cooked pasta and reserved cheese sauce. Mix well and cook just until heated through. Remove skillet from heat. Sprinkle macaroni mixture with shredded cheddar. Cover and let stand 5-10 minutes before serving.

Serve hot with a sprinkle of freshly ground black pepper and a salad on the side.

tip: you can substitute ground chicken or turkey of ground beef if you prefer.