Ingredients:

2 cups dry whole grain macaroni pasta

1 (14-oz) can artichokes, drained and chopped 

1 (10-oz) package frozen chopped spinach, thawed and squeezed dry

4 oz Parmesan cheese, freshly grated; 1⁄4 cup reserved for topping

2 oz Romano cheese, freshly grated (or substitute with extra Parmesan)

4 oz reduced-fat Monterey Jack cheese, shredded

2 Tbsp flour

2 cups fat free milk

1 clove garlic, pressed or minced

1⁄2 tsp black pepper

1⁄2 cup breadcrumbs

 

Directions:

Cook macaroni in boiling water in a medium saucepan until al dente; drain. Combine drained pasta in a 9x13-inch baking dish with artichokes, spinach and cheeses except 1⁄4 cup Parmesan reserved for topping. Return same saucepan to stovetop. Place flour in saucepan and whisk in milk until smooth. Add garlic and pepper. Cook and stir over medium heat until mixture comes to a boil. Remove from heat and pour sauce over pasta mixture in baking dish. Stir to distribute sauce throughout. Bake, covered, at 350 degrees for 20 minutes. Remove from oven and stir until cheese sauce is creamy and smooth. Combine re- served 1⁄4 cup Parmesan with breadcrumbs and sprinkle on top. Return to oven and bake, uncovered, for 20 minutes longer or until sauce is bubbly and topping starts to brown.

 

Yield: 10 (1-cup) servings

 

Per 1 cup serving: 322 cal, 20g protein, 42g carbohydrate, 8g fat, 4g saturated fat, 1.5g monounsaturated fat, 1g polyunsaturated fat, 0g trans fat, 57mg omega-3 fatty acids, 228mg omega-6 fatty acids, 23mg cholesterol, 519mg sodium, 4g fiber