This take on an all-American favorite is creamy, rich and cheesy, yet it holds the line on calories and fat. If you like, substitute cauliflower and goat cheese for the broccoli and cheddar.
1 cup nonfat milk, divided
3 tablespoons all-purpose flour
1/4 teaspoon ground nutmeg
1/4 teaspoon plus 1/8 teaspoon salt, divided
1/4 teaspoon plus 1/8 teaspoon pepper, divided
3/4 cup low-fat evaporated milk
3 garlic cloves, minced
1 cup shredded reduced-fat sharp cheddar cheese
1/3 cup grated Romano cheese
4 cups tiny broccoli florets (each one about the size of a grape)
4 oz. whole wheat elbow macaroni or medium shells (1 cup)
6 cups baby spinach
1. Whisk 1/4 cup of the milk, flour, nutmeg and 1/4 teaspoon each of the salt and pepper in small bowl. Place remaining 3/4 cup milk, evaporated milk and garlic in large saucepan; bring to a boil, stirring occasionally. Reduce heat to medium-low; whisk in flour mixture. Cook 1 minute or until sauce thickens, whisking constantly.
2. Remove from heat; stir in cheeses until well-blended. Stir in remaining 1/8 teaspoon each of the salt and pepper. Cover and keep warm.
3. Cook broccoli and pasta in large pot of boiling water 6 minutes (pasta will be slightly undercooked). Stir in spinach; immediately drain. Return to pot; stir in cheese sauce. Cook over medium-low heat 1 to 2 minutes or until heated through, stirring to blend.
4 (1 1/4-cup) servings
PER SERVING: 325 calories, 7.5 g total fat (4 g saturated fat), 24 g protein, 44.5 g carbohydrate, 25 mg cholesterol, 740 mg sodium, 5.5 g fiber