Lite Macaroni and Cheese

Rocco's Secret Sauce: Combine 1 Large Vidalia Onion, 9 Garlic Cloves (roughly chopped) and 1/2 cup water in a microwave safe bowl. Season with salt and black pepper to taste. Cover bowl tightly with plastic wrap and microwave on high for 10 minutes. Pour the mixture into a blender; blend until smooth. Season with salt and black pepper to taste. Store in a covered container in the fridge for up to 72 hours. Macaroni and Cheese: Preheat the over to 425(F) degrees. Mist an 8 inch by 8 inch baking dish with cooking spray and set aside. Bring a large pot of salted water to a boil. Add macaroni and cook according to package instructions, drain. Meanwhile, bring Rocco's Secret Sauce, mustard and cayenne pepper to a simmer in a small sauce pan over medium heat, stirring often. Whisk in cheddar until melted. Remove from heat and whisk in yogurt. In a medium bowl, toss the macaroni with the cheese sauce. Season with salt to taste. Put the mixture into the prepared baking dish and sprinkle panko over the top. Top with parmesan. Bake until parmesan is melted an macaroni is hot throughout, about 10 minutes.