1 c. nonfat milk
1/4 tsp. pepper (or more to taste)
1/4 tsp. garlic powder (or more to taste)
2 drops hot sauce (or more to taste)
Dash of salt
1 1/2 tbsp. cream of rice cereal
3/4 c. lowfat Cheddar cheese, grated

Mix milk, pepper, garlic powder, hot sauce and salt. Heat until milk boils. Sprinkle cream of rice over milk, stir for 1 minute. Remove from heat, cover and let stand for 5 minutes. Add grated Cheddar cheese, blend until smooth.

Calories per tablespoon, 25; 2 grams carbohydrates; 2 grams protein, and 1 gram fat.