2 tbsp. reduced calorie butter
2 tbsp. flour
1 c. skim milk
1/8 tsp. red pepper (optional)
1/2 c. (2 oz.) shredded, fat-free Cheddar cheese
1/4 tsp. white pepper
1/8 tsp. salt

Use 1 quart glass bowl. Microwave butter on high for 30 seconds. Stir in flour with wire whisk; gradually add milk, whisking until smooth. Microwave on high for 6 minutes, stirring every two minutes until smooth and thickened. Add cheese, salt, and pepper. Stir until cheese is melted. Serve over steamed vegetables. (10 calories per tablespoon.)