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A healthful, affordable recipe.
Most American women don't have enough calcium in their diet. Depending on one's age, Americans need 2 to 3 cups of milk, or the calcium equivalent, each day. Milk, yogurt and cheese are the best sources of calcium. Lowfat and nonfat milk and lowfat and nonfat dairy products are good choices for everyone ages 2 and over.

30 minutes
Serves: 10

2-1/2 cups elbow macaroni
2-1/2 Tbsp margarine or butter
1/4 cup plus 2 Tbsp all-purpose flour
1/2 tsp ground mustard
1/8 tsp white pepper
1/2 tsp paprika
1 qt lowfat milk, heated
1/2 tsp Worcestershire sauce (optional)
2 cups lowfat cheddar cheese, shredded
2 Tbsp grated parmesan cheese
2 Tbsp fresh bread crumbs

Preheat oven to 350 F.

1. Cook macaroni in boiling water until firm-tender, about 8 minutes. Drain and rinse with cold water.

2. In a medium sauce pan, melt margarine or butter over low heat. Add flour, mustard, white pepper, and paprika to  the melted margarine; cook the sauce for 2 minutes, stirring continuously. Do not brown.

3. Slowly add hot milk whisking frequently. Cook over low heat, whisking often until it is smooth and thick.

4. Add Worcestershire sauce, cheddar cheese, and parmesan cheese to the white sauce. Stir over low heat until cheese melts.

5. Remove sauce from heat and add macaroni. Mix well and place in a lightly greased 13"x9" baking pan. Cover with foil.

6. Bake for 30 minutes. If desired, sprinkle the bread crumbs over macaroni and cheese. Bake uncovered for 3-5 minutes, until lightly browned.

Nutrients per serving: 3/4 cup
Calories 247; Saturated Fat 2.3 g; Iron 1.7 mg; Protein 13 g; Cholesterol 8 mg; Calcium 225 mg; Carbohydrate 34 g; Vitamin A 116 RE; Sodium 466 mg; Total Fat 6.2 g; Vitamin C 1 mg; Dietary Fiber 1 g

USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun -


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