This easy dish delivers protein and calcium from the cheese and milk.  The pasta's carbohydrates will fuel up your next work out, study session, or hanging out with a friend.

Yield:  2-4 servings

Ingredients

2 cups milk

¼ cup  butter

¼ cup  flour

2 cups shredded cheddar cheese 

½ tsp salt

½ tsp pepper

1/8 tsp garlic powder

½ pound dry pasta (half a box)

Hot sauce (optional)

Instructions

1. In a large pot, boil water.

2. Add pasta to boiling water.  Cook about 6 minutes, check for tenderness each minute afterwards until your preference.

3. Strain into a colander.   

4.  In a medium sized pot, melt butter.

5. Add flour, whisking for 2 minutes on low heat.

6. Add milk slowly while whisking.  Sprinkle in cheese, garlic powder, salt and pepper

7. Increase temperature to thicken the mixture.

8.  Stir 2-3 minutes, or until thickened.

9. Pour over cooked pasta and heat through.

10. Scoop about 1 cup portions into bowls.  Sprinkle with hot sauce if you prefer.

Notes

1. Before beginning:  Clean your work surfaces, start your hot, soapy dishwater, and assemble all of your ingredients and equipment 

2. What else do you have in the fridge or cupboard as a garnish?  Leftover cooked chicken?  A small piece of broccoli?  These can complement the flavors and add more nutrients.