1 cup 1% low-fat milk 1 1/2 teaspoon arrowroot 6 oz shredded low-fat cheddar cheese (about 2 cups) 1/2 cup low-fat plain yogurt 1/2 teaspoon fine sea salt Olive oil cooking spray 8 oz whole-wheat rotini pasta 2 carrots, peeled and cut on a diagonal into 1/4-inch slices 1/2 red onion, cut into 3/4-inch dice 1 1/2 cups bit-size broccoli florets 1 1/2 cups bit-size cauliflower florets 8 oz cooked skinless turkey breast, cut into 3/4-inch dice (about 2 cups) 1/4 cup chopped flat-leaf parsley leaves 1/3 cup sliced unsalted raw almonds

1. In a medium saucepan, whisk together milk and arrowroot. Place over medium heat and cook, stirring, until mixture comes to a simmer and thickens, about 3 minutes. Remove from heat and add cheese, whisking until melted. Whisk in yogurt and salt, cover and set aside.
2. Preheat oven to 375. Coat a 2-qt casserole dish with cooking spray.
3. In a large pot of boiling water, cook pasta according to pakcage directions. Three minutes before pasta is done, stiri in carrots and onion. Two minutes before pasta is done, stir in broccoli and cauliflower.
4. Drain pasta and vegetables and return mixture to pot. Stir in cheese sauce, turkey and parsley. Transfer to prepared casserole dish, sprinkle with almonds and bake until almonds are toasted and casserole is heated through, about 20 minutes.