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Eat Your Vegetables

Think you hate veggies? These tips could change your mind

3-Cheese Sauce

Drizzle this creamy sauce over steamed or micro-cooked veggies for a tasty change of pace.

2 tablespoons of flour
1 1/4 cups of low-fat milk or fat-free half-and-half
2 ounces of part-skim Jarlsberg (or reduced-fat Swiss) cheese, grated
2 1/2 ounces of reduced-fat sharp cheddar cheese, grated
2 tablespoons of grated Parmesan cheese
1/4 teaspoon of garlic powder
1/8 teaspoon of pepper

  • In a small saucepan, blend flour with 2 tablespoons of the milk or half-and-half to form a smooth paste. Using a wire whisk, slowly blend in remaining milk until smooth. Simmer over medium heat, stirring constantly, until thickened.
  • Reduce heat and add cheeses, garlic powder, and pepper. Stir until well blended and cheese has melted.
  • Remove from heat and use as desired.

Makes 6 servings.

Per serving: 99 calories, 9 g protein, 5 g carbohydrate, 4.8 g fat (3 g saturated fat, 1.4 g monounsaturated fat, 0.2 g polyunsaturated fat), 15 mg cholesterol, 0.1 g fiber, 177 mg sodium. Calories from fat: 44%. Journal as 1/2 serving (4 ounces) of cream-based soup OR 1 cup low-fat milk.

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Reviewed on July 30, 2003

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