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Listed in: Main Courses / Pasta
10 ounces (280 g) whole-grain Barilla elbow noodles
Cooking spray
2 tablespoons (28 g) butter
2 cups (475 ml) milk (low-fat cow’s or plain, unsweetened soy or almond)
2 tablespoons (16 g) whole-wheat pastry flour
1/2 teaspoon salt
1/4 teaspoon nutmeg
1 1/2 teaspoons (4.5 g) dry mustard
1/2 teaspoon white pepper
1 cup (115 g) grated sharp Cheddar cheese (choose low-fat to reduce calories)
1 cup (115 g) grated Monterey Jack cheese (choose low-fat to reduce calories)
3/4 cup (90 g) whole-wheat bread crumbs
3 tablespoons (20 g) ground flaxseed
1/4 cup (25 g) fresh-grated Parmesan cheese
In a large pot, cook the pasta until al dente according to package directions, reserving 1/4 cup (60 ml) of the cooking liquid. Drain, rinse, and set aside in the empty cooking pot with 1/4 cup (60 ml) reserved liquid to prevent sticking.
While the pasta is cooking, preheat the oven to 400°F (200°C, or gas mark 6). Lightly oil a medium casserole dish with cooking spray.
Melt the butter in a medium saucepan over low heat. Add the milk and warm for 2 minutes. Whisk in the flour, salt, nutmeg, mustard, and pepper. Stir in the cheese until well mixed. Remove from the heat and spoon the cheese mixture over the pasta (in the cooking pot), folding gently to combine well. Transfer the
pasta mixture to the prepared casserole dish and sprinkle with the bread crumbs, flaxseed, and Parmesan. Bake for 30 to 35 minutes, or until bubbly and lightly browned on top.
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