(I made twice the recipe)
2 1/2 cups dry elbow macaroni
1/3 cup whole wheat pasty flour
1/2 teaspoon dry mustard
pinch of cayene pepper
1 3/4 cup non dairy milk, heated
1/2 cup nutritional yeast flakes
1 teaspoon salt
ground black pepper, to taste
1 tablespoon finely chopped, fresh parsley, or 1 teaspoon dried parsley flakes (optional)
1/2 cup fresh, whole grain bread crumbs, packed
To make fresh bread crumbs, whirl torn pieces of bread in a food processor fitted with a metal blade until they are finely crumbed.
( just tore little pices)
1. Preheat the oven to 375F. Mist an 8-inch x 8-inch x 2-inch square baking pan with nonstick cooking spray, and set it aside.
2. For the macaroni, fill a 4 1/2-quart saucepan or duch oven two-thirds full of water. Bring the water to a rolling boil, and cook the macaroni in it until it is al dent'e. Drain the pasta well, and return it to the saucepan. Cover the saucepan with a lid to keep the pasta warm, and set it aside.
3. While the macaroni is cooking, prepare the sauce. place the 2 tablespoons olive oil in a 2-quart saucepan, and heat over medium-high. Stir in the flour, mustard, and cayene pepper. Cook for 1 minute, stirring constantly. Gradually stir in the heated milk, a little at a time, whisking constantly. ( It will take about 5 to 7 minutes to add the milk. The sauce should continue to bubble as you add the milk; if it dosen't, you are adding the milk too quickly.) If necessary, cook the sauce until it is the consistency of thick cream, about 2 to 4 minutes longer. Remove from the heat and stir in the nutritional yeast flakes. Season with the sault and black peper, to taste. Pour the sauce over the cooked macaroni, add the parsely, if using, and mix well.
4. Transfer the macaroni to the prepared backing pan. Sprinkle the bread crumbs evenly over the top of the macaroni. Bake for 25 to 30 minutes. Let stand for 5 mintues before serving.
Yield: 4 to 6 servings
per serving: calories: 309, Protein:12 gm, Carbohydrates: 48 gm., Fat: 6 gm