South Beach Diet Macaroni & Cheese (Low Carb & Low Fat)

Some of my readers have requested a low carb low fat version of mac and cheese. Here's the South Beach Diet alternative for a lighter version of mac and cheese. Feel free to substitute with any low fat cheeses you like.

8 oz spelt or whole-wheat elbow pasta
1 Tbsp trans-fat-free margarine
1 Tbsp whole wheat flour (feel free to skip, it gives the dish too much of a "wheaty" taste, and you can easily thicken the sauce w/o the need of a rou)
1 1/4 C fat-free half-and-half
1 C shredded reduced-fat sharp cheddar cheese
1/4 tsp salt
1/8 tsp freshly ground black pepper

Heat oven to 400 degrees Bring saucepan of salted water to boil. Cook pasta about 6 mins. Drain & rinse under cold water 30 secs. While pasta cooks, melt margarine in wide, straight-sided skillet over med heat. Add flour, reduce heat to low, & whisk continuously til flour is incorporated & cooked, abt 2 mins. Add half-&-half, bring to a simmer, & cook, whisking frequently, til blended & thickened, 3 to 5 minutes. Add cheese, salt, and pepper; stir until blended. Add pasta and stir until coated and warmed, 1 minute. Transfer to an 8x8 baking dish and bake for 10 minutes. Serve hot.