E  *****

x Nonstick veg cooking spray; 1/2 lb Ground beef; very lean -(10 percent
fat) 1/2 c Onions; chopped 8 oz Low-sodium tomato sauce; -=or=- regular
1/4 ts Salt; 1/4 ts Pepper; black 1/8 ts Cinnamon; 1/8 ts Allspice; 1/8 ts
Nutmeg; 8 oz Elbow macaroni; cooked -according to pkg directions 2 tb
Parmesan cheese; grated 1 1/4 c 1% or 2% milk; 2 tb All-purpose flour; 3
dr Liquid red pepper seasoning;