This is a healthy take on a Family Standard, taken from Good Housekeeping's The Supermarket Diet, by Susan Westmoreland.

Prep 20 minutes   Cook 20 minutes   Makes 6 servings

INGREDIENTS
1 package (16 ounces) whole-wheat cavatelli, macaroni, or other short, tubular pasta
2 tablespoons margarine or butter
3 tablespoons all-purpose flour
1⁄2 teaspoon salt
1⁄4 teaspoon ground black pepper
1⁄8 teaspoon ground nutmeg
3 1⁄2 cups low-fat milk (1%)
6 ounces (11⁄2 cups) shredded reduced-fat sharp Cheddar cheese (such as Cabot 50% Light)
1⁄3 cup grated Parmesan cheese
2 packages (10 ounces each) frozen mixed vegetables (see Note)

DIRECTIONS
1. In large saucepot, cook pasta as label directs.
2. Meanwhile, in 3-quart saucepan, melt margarine over medium heat. With wire whisk, stir in flour, salt, pepper, and nutmeg; cook 1 minute, stirring constantly. Gradually whisk in milk and, stirring constantly, cook over medium-high heat until sauce boils and thickens slightly. Boil 1 minute, stirring.
3. Remove saucepan from heat; stir in Cheddar and Parmesan cheeses just until melted. Use immersion blender to blend mixture in saucepan until smooth. (Or, in blender at low speed, with center part of cover removed to allow steam to escape, blend sauce in small batches until smooth. Pour sauce into bowl after each batch.)
4. Place frozen vegetables in colander; drain pasta over vegetables. Return pasta mixture to saucepot; stir in cheese sauce and heat through.

NUTRITIONAL ANALYSIS PER SERVING
About 522 calories
28 g protein
77 g carbohydrate
13 g total fat (5 g saturated)
11 g fiber, 27 mg cholesterol
358 mg sodium.

Note: You can substitute 2 cups leftover cooked vegetables for the frozen ones in this recipe.

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