8 oz elbow macaroni (I just can't abide whole wheat, but love Dreamfields)
1 tbs unsalted butter
1 small onion, chopped
1 tbs flour
1 1/2 cups fat free milk
1 cup shredded reduced fat Cheddar cheese (I prefer Cabot's)
1/2 tsp salt
1/4 tsp mustard powder
1/4 tsp pepper
1/4 cup panko bread crumbs
Preheat oven to 350 degrees and spray a 9 inch square baking dish with nonstick spray**
Cook macaroni according to package directions and drain
Melt butter in same pot you cooked macaroni in; add onion and cook, stirring, until softened, about 5 minutes; add flour and cook, stirring constantly, 1 minute more. Gradually whisk in milk until smooth. Cook, stirring constantly, until sauce bubbles and thickens, about 4 minutes. Stir in cheese, salt, mustard powder, and pepper. Cook, stirring, until cheese is melted, about 1 minute.
Remove pot from heat and stir in macaroni. Spoon into prepared dish(es). Sprinkle bread crumbs evenly over macaroni mixture and coat with nonstick spray. Bake until casserole is bubbly and top is golden brown, 30 minutes for the 9-inch casserole or 20 minutes for the four individual dishes.
**you can bake the mac n' cheese in four (4) small, individual dishes
I am going to be completely honest and say that this mac n' cheese, while delicious and satisfying, is much drier than my regular version. Of course, my butt will stay in the same zip code if I eat this version instead of my usual Martha Stewart version. That said, we enjoyed it immensely and I still lost weight on weigh in day--how can you beat that?