Yield: 1 1/4 cups
1 cup nonfat or low-fat milk
1 1/2 tablespoons unbleached flour
1/4 teaspoon dry mustard
pinch ground cayenne or white pepper
3/4 cup finely shredded sharp cheddar cheese*
1. Place all of the ingredients except for the cheese in a pint jar with a tight fitting lid and shake until smooth.
2.
Pour the mixture into a 2-quart microwave-safe bowl. Microwave at high
power for several minutes, stirring after each minute, until the
mixture comes to a full boil. Stir and then cook for an additional 20
seconds.
3. Add the cheese and stir until melted. Serve hot over steamed cauliflower or broccoli, omelets, soufflés, and other dishes.
Nutritional Facts (per 2-tablespoon serving)
Calories: 47
Carbohydrates: 2 g
Fiber: 0 g
Fat: 2.9 g
Sat. Fat: 1.8 g
Cholesterol: 9 mg
Protein: 3.1 g
Sodium: 65 mg
Calcium: 91 mg
GI rating: low
*This
is one case where regular cheddar tends to work best, since many
reduced-fat brands do not melt well enough to make a smooth sauce.
Using nonfat milk and omitting the margarine or butter used in most
traditional cheese sauce recipes trims nearly half the fat and calories.
