Sauces, Rubs, & Marinades Microwave Cheese Sauce By Sandra Woodruff Sep 9, 2005, 20:08 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. © Copyright 2005 by eatsmarttoday.com