6  large dried manicotti tubes, cooked and cooled
1 1/2 cups fat-free cottage cheese
4 cloves garlic, minced
1 teaspoon onion powder
7 1/2 ounces can crabmeat, drained and flaked
1 teaspoon Italian seasoning
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon margarine
1 cup skim milk
4 teaspoons flour
dash hot pepper sauce
1/4 cup grated Parmesan cheese

For advanced prep, cook manicotti according to package directions; drain. Rinse with cold water. Let pasta sit in pan full of cold water until ready to use.

To prepare, combine the cottage cheese, garlic, onion powder, crabmeat, Italian seasoning, mustard, salt, and pepper in a large bowl, mixing well.

Heat the margarine in a saucepan over medium-low heat, and stir in the milk and flour. Continue cooking and stirring until the mixture thickens and starts to bubble. Stir 2 tablespoons of the white sauce into the crab mixture.

Fill each manicotti tube with crab mixture. Place them in a 10x6x2-inch baking dish. Stir the hot pepper sauce into the remaining white sauce, and spoon over the manicotti. To cook at a later time, wrap the dish in foil, label it, and freeze.

If frozen, thaw the manicotti in the refrigerator at least 24 hours before serving. Preheat the oven to 350 degrees.

To serve, bake for 25 minutes. Sprinkle with Parmesan cheese before serving.