Description:

Lighter on Calories and Fat

Source:

The Sacramento Bee, February 16, 2000

Serves/Makes:6

Ingredients

• 1 tbsp (15 ml) butter
• 1/4 cup (60 ml) finely chopped onion
• 3 tbsp (45 ml) all-purpose flour
• 2 cans (12 oz (336 grm). each) evaporated skim milk
• 1 cup (225 ml) fat-free chicken stock
• 1/8 tsp (1 ml) white pepper
• 1 tbsp (15 ml) Dijon-style mustard
• 1/2 tsp (2 ml) Wordestershire sauce
• 1 drop tabasco sauce
• 2 cups (475 ml) reduced-fat sharp chedder cheese, grated

Preparation

• Melt the butter in a large sauce pan and add the onion.
• Cover and cook until the onion is soft and translucent, about 7 minutes.
• Add the flour and cook, stirring constantly, for 3 minutes--do not brown.
• While the onion is cooking, combine the milk and chicken stock in another saucepan and bring to a boil (or pour the milk and stock into a nonmetal bowl and heat in a microwave oven).
• Remove onion mixture from the heat and add the boiling milk and stock all at once, stirring constantly with a wire whisk.
• Return the saucepan to the heat and cook over low heat for 30 minutes, stirring occasionally to prevent scorching.
• Add all the other ingredients and cook, stirring constantly, until cheese is completely melted.

Comments

Per serving, appproximately: 228 cal, 21g protien, 19 g carb, 8 g fat, 30 mg chol, 398 mg sodium.