Sauces cook quickly and without lumps in the microwave. Omit the cheese and you have a basic white sauce.

2 tbsp. butter
2 tbsp. all-purpose flour
1/4 tsp. salt
1 c. milk
1/4 c. coarsely shredded Cheddar cheese

Microwave butter in a 2 cup glass measuring cup on high 30-60 seconds until melted. Add flour and salt; stir until a smooth paste forms. Gradually add milk, stirring constantly until blended and smooth. Microwave on high 2 1/2-3 1/2 minutes, stirring twice, until sauce boils and thickens. Add cheese and stir until melted. Makes 1 cup. Per 1/4 cup: 135 calories, 4 g pro., 7 g car., 10 g fat, 34 mg chol with butter, 16 mg chol with butter, 283 mg sodium.