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.

EatingWell Test Kitchen
Source: EatingWell Magazine, Winter 2004




Ingredient Checklist


Instructions Checklist
  • 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.



Make Ahead Tip: Cover and refrigerate for up to 2 days. Reheat before serving.

Nutrition Facts

23 calories; protein 1.6g; carbohydrates 1.5g; sugars 0.8g; fat 1.3g; saturated fat 0.7g; cholesterol 4.3mg; vitamin a iu 72.4IU; folate 0.8mcg; calcium 45.7mg; magnesium 1.7mg; potassium 24.6mg; sodium 59.5mg.

Reviews (1)

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7 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 4
Rating: 1 stars
Bland flour taste Not a very flavorful sauce and mostly tasted like flour. I made no modifications to the printed recipe except to add more milk due to paste-like consistency. It might be better if you experimented with the ingredients. I might try to use low fat cheese or use less flour. Pros: Easy to make and probably low fat. Cons: Tastes like flour. Read More
Rating: 1 stars
No Spices I made it and thought the spices ruined the sauce. there was too much mustard Read More
Rating: 5 stars
Great Basic Sauce with Options I love this basic outline. I omit the mustard paprika & salt and then use all kinds of really good cheese - Havarti with Dill Smoked Gouda White Ched... Then I use it on ALL kinds of yummy food! Read More
Rating: 1 stars
Sticky ugly mess I followed this receipt to a tee and had to put it down the garbage disposal. My take away is make regular cheese sauce and eat less. Pros: Low calorie I guess Cons: Bad taste unappealing color nasty texture Read More
Rating: 1 stars
Very bland too much mustard! Read More
Rating: 2 stars
Bland I added more sharp cheddar & it still seemed bland. Then I added Frank's Red Hot BBQ sauce & that helped tremendously! Pros: Easy to make Cons: Bland Read More
Rating: 5 stars
Simply Good This was delicious! I made it without the spices (only a little salt) and added an ounce of Dubliner Irish Cheddar in addition to the cheddar...perfect. The flavor isn't strong but I prefer it that way. Pros: Easy to make basic tasty Cons: neutral flavor Read More