Dr.phil's Low Fat/Low Cal Mac and Cheese

• Pam cooking spray
• 2 cups skim milk
• 1 tablespoon whole wheat flour
• 6 ounces shredded fat free mozzarella cheese
• 1 12 teaspoons onion powder
• 12 teaspoon garlic powder
• 12 teaspoon sweet paprika
• 12 teaspoon salt
• 14 teaspoon grated nutmeg
• 14 teaspoon fresh ground black pepper
• 8 canned artichoke hearts, roughly chopped
• 3 cups cooked whole wheat elbow macaroni

1. preaheat oven to 350.
2. spray 1 1/2 quart high-sided, round baking dish with nonstick spray and set aside.
3. heat the milk in a large saucepan set over medium-low heat.
4. when small bubbles appear around the edge of the pan, whisk in the whole-wheat flour.
5. continue cooking and whisking until thickened, about 20 seconds.
6. stir in the onion powder, garlic powder, paprika, salt, nutmeg, and pepper; then stir in the artichoke hearts and macaroni.
7. cook just until heated through, about 30 seconds.
8. put the mixture into the prepared baking dish and press down lightly to compact.
9. bake until bubbling and lightly brown for about 20 minutes.
10. let stand 5 minutes before serving.

spray, milk, whole wheat flour, mozzarella cheese, onion powder, garlic, sweet paprika, salt, nutmeg, ground black pepper, hearts, whole wheat elbow macaroni

Taken from www.food.com/recipe/dr-phils-low-fat-low-cal-mac-and-cheese-282131 (may not work)