Day 61 - Diet approved Mac and Cheese

Here's a quick and diet approved recipe for Mac and Cheese (well it's approved for the diet we are following :))

Ingredients to serve 4:
120g uncooked macaroni
5ml salt
500ml skim milk
40g wholewheat flour
50ml water
100g grated cheddar cheese low fat
1 onion chopped finely and fried
1 tomato chopped
10ml fresh or dry parsley chopped
5ml mustard powder
2ml salt
5ml ground black pepper
Bread Crumbs and Italian spice mix to garnish

To Do:
Cook macaroni in well salted water for 15-20 minutes. Heat the milk over low heat. Mix the flour, water and half of the warm milk to form a smooth paste. Add paste to the rest of the warm milk in the pan and continue to cook over low heat - mix in cheese, mustard powder, parsley, onions, tomato, salt and pepper. Boil and stir until sauce thickens. Stir in macaroni and place in well greased backing dish. Sprinkle with bread crumbs and Italian spice if desired and bake at 350 degrees for 30 minutes.