Preheat the oven to 350 degrees.

Heat the milk in a saucepan over low heat. Add the cheeses slowly to the milk until they melt, stirring constantly. Remove the cheese sauce from the heat, and add the nutmeg, pepper, and salt (if desired).

Mix the macaroni and cheese sauce together. Pour into a 2-quart casserole dish. Combine the Parmesan cheese and bread crumbs. Sprinkle the mixture over the macaroni. Cover and bake for 15 minutes. Remove the cover and continue to bake for 5 more minutes until top is browned.

This recipe yields 6 servings. Serving size: 1 cup.

Exchanges Per Serving: 2 Starch, 1 Very Lean Meat.

Nutrition Facts: Calories 203; Calories from Fat 24; Total Fat 3g; Saturated Fat 1g; Cholesterol 14mg; Sodium 331mg; Carbohydrates 28g; Dietary Fiber 1g; Sugars 6g; Protein 16g.