RSSLight Cheese Sauce
From EatingWell: Winter 2004, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!
This cheese sauce, which can make almost anything taste better, is made with a combination of low-fat milk and flour to keep it light.
1 1/4 cups
Active Time: 10 minutes
Total Time: 10 minutes
Nutrition Profile
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | View Complete Nutrition Guidelines»
Ingredients
- 5 teaspoons all-purpose flour
- 1 1/4 cups nonfat milk, divided
- 2/3 cup grated sharp Cheddar cheese
- 1 teaspoon dry mustard
- 1/2 teaspoon sweet paprika
- Cayenne pepper, to taste (optional)
- 1/4 teaspoon salt
Preparation
- Whisk flour with 1/4 cup milk in a small bowl until smooth. Heat the remaining milk in a small saucepan over medium-low heat until steaming. Add the flour mixture and cook, whisking constantly, until the sauce bubbles and thickens, about 4 minutes. Remove from the heat; stir in Cheddar, dry mustard, paprika, cayenne (if using) and salt.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 2 days. Reheat before serving.
Nutrition
Per tablespoon: 23 calories; 1 g fat (1 g sat, 0 g mono); 4 mg cholesterol; 1 g carbohydrates; 2 g protein; 0 g fiber; 61 mg sodium; 26 mg potassium.
Exchanges: 1 fat
Recipe Categories
- Health & Diet Considerations
- Heart healthy
- Low saturated fat
- Low cholesterol
- Low carbohydrate
- Low calorie
- Diabetes appropriate
- Healthy weight
- Meal/Course
- Dinner
- Servings
- 8 or more
- Total Time
- 15 minutes or less
- Ease of Preparation
- Easy
- Ethnic/Regional
- American
- Type of Dish
- Sauce/Condiment, savory
- Publication
- The EatingWell Diabetes Cookbook (2005)
- Winter 2004
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