Eat Your Vegetables
Think you hate veggies? These tips could change your mind
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,
- 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.