Light Cheese Sauce

Light Cheese Sauce

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.

From EatingWell: Winter 2004, The EatingWell Diabetes Cookbook (2005)
Yield: 1 1/4 cups
Active Time: 10
Total Time: 10


  1. 5 teaspoons all-purpose flour
  2. 1 1/4 cups nonfat milk, divided
  3. 2/3 cup grated sharp Cheddar cheese
  4. 1 teaspoon dry mustard
  5. 1/2 teaspoon sweet paprika
  6. Cayenne pepper, to taste (optional)
  7. 1/4 teaspoon salt


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 Serving: 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.

Nutrition Bonus:

Carbohydrate Serving

Exchanges: 1 fat