One cup dried whole-wheat elbow macaroni (about four ounces)
Â½ cup low-sodium vegetable broth
2 Â½ tablespoons all-purpose flour
One cup fat-free half-and-half
Â¼ teaspoon cayenne
One cup low-fat shredded Cheddar cheese
Â¼ cup shredded or grated Parmesan cheese
One 16-ounce package frozen chopped broccoli, thawed
One 12-ounce jar roasted red bell peppers, drained and thinly sliced
Two tablespoons plain dry bread crumbs
Prepare the pasta using the package directions, omitting the salt and oil. Drain well in a colander. Transfer to a large bowl. Set aside.
In a medium saucepan, whisk together the broth and flour. Whisk in the half-and-half, salt, and cayenne. Bring to a simmer over medium-high heat, whisking occasionally. Reduce the heat and simmer for one to two minutes, or until thickened, whisking occasionally. Remove from the heat. Stir in the Cheddar and Parmesan until melted.
Meanwhile, preheat the oven to 350 degrees. Lightly spray a shallow two-quart casserole dish with cooking spray.
Stir the broccoli, bell peppers, and cheese sauce into the cooked pasta. Spoon into the casserole dish. Sprinkle with the bread crumbs.
Bake for 25 to 30 minutes, or until warmed through and golden brown on top.
Per serving: Calories 287, Total Fat 4.5 g, Saturated Fat 2.5 g, Cholesterol 10 mg, Sodium 679 mg, Carbohydrates 46 g, Fiber 6 g, Sugars 6 g, Protein 21 g