2 TLB all-purpose flour 1 1/4 c. fat-free (skim) milk 1/2 c. shredded reduced-fat sharp cheddar cheese (try Cabot cheese) 1/2 c. shredded Parmesan cheese 1/4 tsp. salt (optional) 1/8 tsp black pepper 1 1/3 c. cooked whole wheat macaroni, rotini or penne 1 1/2c. frozen mixed vegetables, cooked and well-drained

Preheat oven to 325 deg. Coat 1-1/2 qt glass baking dish with nonstick cooking spray; set aside. Stir together flour and 1/4 c milk in small bowl. Mix well. Add remaining milk; mix again.

Pour into small saucepan. Bring mixture to a simmer over medium heat, stirring constantly. Cook over medium heat, stirring until thickened.

Combine cheeses in separate medium bowl. Stir half of cheese mixture into saucepan. Reserve remaining cheese mixture. Add salt, if desired, pepper, macaroni and vegetables to saucepan. Spoon macaroni mixture into prepared baking dish. Sprinkle with reserved cheese. Bake 20 minutes or until cheese melts and macaroni is hot. Remove from oven. Let stand 1 minute before serving.

Makes 4 (3/4 -cup ) servings