Mac & Cheese Makeover - California Walnuts

Ingredients

• Nonstick spray for the pan
• 1 1/2 cups milk, low-fat
• 1/2 pound macaroni, whole-wheat, elbow
• 1 cup broccoli, chopped
• 1 1/2 tablespoons olive oil
• 1 1/2 tablespoons flour, unbleached, all-purpose
• 1 teaspoon mustard, dry
• A big pinch or two garlic powder (optional)
• Scant 1/2 teaspoon salt
• 1/2 cup Cheddar cheese (about 3 ounces), sharp, grated, packed
• 3 tablespoons Parmesan cheese (about 1 ounce), grated
• A big dash cayenne pepper
• 2 slices (2 ounces) bread, whole-wheat, crumbled
• 1/2 cup California walnuts, chopped