healthier mac and cheese

Adapted from: Rocco Dispirito's lightened up mac 'n cheese

I have tried many lightened up versions of recipes, and am disappointed with the way the food turns out, more often than not. However, I bought the book, Now Eat This, by Rocco Dispirito. This guy can seriously make bad-for-you food better for you, and actually maintain the good, comforting taste. One of his recipes I tried last night is his macaroni and cheese, and it was pretty delicious. I won't lie, I haven't eaten macaroni and cheese since before I was a teenager, so I'm not much of a connoisseur on it, but this was pretty darn tasty.

Ingredients:
nonstick cooking spray
8 oz. rice macaroni noodles
1/2 cup onion garlic puree (recipe follows)
1/2 teaspoon dry mustard
1/2 teaspoon cayenne pepper
1 cup shredded sharp cheddar cheese
    (cabot 50% less fat to be healthier)
1/3 cup nonfat plain Greek yogurt
salt
1/4 cup GF breadcrumbs
     (GF panko to make it crunchier)
1/4 cup freshly grated Parmigiano Reggiano cheese

onion garlic puree:
In a microwaveable bowl, place 1 roughly chopped yellow onion, 9 cloves of garlic, and 1/2 cup of water. Cover tightly with saran wrap and microwave on high for 10 minutes. Remove wrap carefully, and puree in a processor until smooth.

Recipe:
1. Preheat oven to 425 degrees. Spray 8x8 inch baking dish with cooking spray and set aside.
2. Boil rice macaroni noodles according to directions.
3. While pasta is cooking, bring onion-garlic puree, mustard, and cayenne to simmer in small saucepan over medium heat, stirring often. Whisk in the cheddar until it has melted. Remove the pan from the heat and whisk in the yogurt.
4. In medium bowl, toss macaroni with the cheese sauce to coat thoroughly. Season with salt to taste. Pour the macaroni into prepared baking dish. Sprinkle the panko or breadcrumbs over the top, along with the parmigiano reggiano.
5. Bake until cheese has melted and macaroni is hot throughout, about 10 minutes.