Makes 4 to 6 servings


4 tablespoons butter

1 clove garlic minced fine

6 tablespoons flour

2 cups milk

1/2 teaspoon cayenne

1/4 teaspoon fresh grated nutmeg


Melt the butter in a small saucepan with the garlic. When the butter is melted and the garlic has sizzled a little, add the flour and whisk well. Add the milk and whisk continuously as the sauce thickens. When sauce is just simmering and thick, turn off heat, add the spices and cheese.

Per serving (based on 6): 139 calories; 4 grams protein; 10 grams carbohydrates; 4 grams sugar; 10 grams fat; 27 milligrams cholesterol; 93 milligrams sodium; no dietary fiber.EndText