Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a medium, heavy saucepan; gradually add milk, stirring with a whisk until blended. Place over medium heat; cook until thick 8 minutes), stirring constantly. Remove from heat; add cheese, stirring until melted. Yield: 2 cups (serving size: 1/2 cup). Calories 222 (53% from fat); FAT l3.lg (sat 83g, mono 3.7g, poly 0.4g); PROTEIN l3.6g; CARB l2.2g; FIBER 0.2g; Chol 42mg; IRON 0.7mg; SODIUM 281mg; CALC 407mg Variations: Swiss Cheese Sauce: Substitute 1 cup (4 ounces) shredded Swiss cheese for the shredded cheddar cheese. Then proceed with the recipe. Calories 186 (44% from fat); FAT 9.lg (sat 5.9g mono 2.4g, poly 0.3g); PROTEIN 12.9g; CARB 12.7g; FIBER 0.2g; mg; Chol 31mg; IRON 0.5mg; SODIUM 135mg; CALC 424mg Gruyere Cheese Sauce: Substitute 3/4 cup (3 ounces) shredded Gruyere cheese and 1/2 cup (about 1 1/2 ounces) finely grated fresh Parmesan for the shredded cheddar cheese. Then proceed with the recipe. CALORIES 209 (47% from fat); FAT 11g (sat 6.6g mono 3.3g poly 0.5g); PROTEIN 14.9g; CARB l2.2g; FIBER O.2g; CHOL 35mg; IRON 0.5mg; SODIUM 303mg; CALC 492mg Asiago Cheese Sauce: Substitute 1 cup (4 ounces) grated Asiago cheese for the shredded cheddar cheese. Then proceed with the recipe. CALORIES 191(41% from far); FAT 8.7g (sat 5.5g mono, 2.5g poly 0.2g); PROTEIN 14.9g; CARB 12.7g; FIBER 0.2g; CHOL 24mg; IRON 0.7mg; SODIUM 515mg; CALC 487mg Smoked Gouda Cheese Sauce: Substitute 3/4 cup (3 ounces) shredded smoked Gouda cheese for the shredded cheddar cheese. Then proceed with the recipe. CALORIES 155(42% from far); FAT 7.2g (sat 4.6g mono 2g poly O.2g); PROTEIN lO.1g; CARB 12.3g; FIBER O.2g; CHOL 29mg; IRON 0.5mg; SODIUM 235mg; CALC 3OOmg Recipe by: Cooking Light, March 1999