Macaroni and Cheese

1 1/2 cups macaroni, cooked and drained
1 small onion, chopped
6 ounces (9 slices, 2/3 ounce each) low-fat sharp Cheddar cheese
1 (12 ounce) can evaporated skim milk
1/2 cup low sodium chicken broth
2 1/2 tablespoons whole wheat flour
1/4 teaspoon Worcestershire sauce
1/2 teaspoon dry mustard
1/8 teaspoon pepper
3 tablespoons bread crumbs
1 tablespoon margarine, softened

In deep 2-quart casserole dish, sprayed with vegetable cooking spray, layer 1/3 macaroni, 1/2 onion and cheese. Repeat layers, ending with macaroni. Whisk milk, broth, flour, mustard, Worcestershire sauce and pepper until well blended. Pour over layers. Mix bread crumbs and margarine. Sprinkle over casserole. Bake uncovered at 375 degrees F for 30 minutes until hot and bubbly.

Makes 4 servings; each serving equals 375 calories, 25 grams proteins, 53 grams chol, 7 grams fat, 23 milligrams cholesterol and 942 milligrams Na