Heat milk on high about 15 seconds. Mix flour with a small amount of cold water to make a smooth paste and stir paste into milk with wire ship. Cook on high stirring every 30 seconds until mixture is smooth and thickened. Stirring is important to keep thickener mixed with milk or it will cook on the bottom of your container. Stir in cheese and cook 1 additional minute. Cover and let rest 3-4 minutes to carry over cook and finish melting the cheese. Do not micro on high until cheese is completely melted as it may curdle. Makes 1 cup 1/2 cup = 1/3 bread exchange 1/2 milk exchange 1/2 meat-fat exchange Per serving 115 calories, 11 g carbohydrate, 9 g protein 4 g fat Recipe by: ?? Posted to EAT-LF Digest by "Helen Deacey"
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|Serving Size: 1 Serving (286g)|
|Recipe Makes: 2 servings|
|Calories from Fat: 23 (13%)|
|Amt Per Serving||% DV|
|Total Fat 2.6g||3 %|
|Saturated Fat 1.6g||8 %|
|Monounsaturated Fat 0.7g|
|Polyunsanturated Fat 0.1g|
|Cholesterol 10.9mg||3 %|
|Sodium 302.8mg||10 %|
|Potassium 459.3mg||12 %|
|Total Carbohydrate 20.7g||6 %|
|Dietary Fiber 0.7g||3 %|
|Sugars, other 20g|
|Protein 16.4g||23 %|
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Calories per serving: 174
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