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Healthy Cheese Dip

Makes 10 servings

  • 1 1/2 tablespoons unsalted butter
  • 1 1/2 tablespoons canola oil
  • 3 tablespoons all-purpose flour
  • 2 cups 1% lowfat milk
  • 1 1/2 cups shredded reduced-fat Cheddar cheese (6 ounces)
  • Salt and freshly ground pepper

  1. In a medium saucepan, heat the butter and canola oil over medium heat until the butter melts. Add the flour and cook for 1 minute, whisking constantly. It may look lumpy at first, but keep whisking until smooth.
  2. Whisk the milk slowly into the flour mixture. Raise the heat and bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens, about 2 minutes.
  3. Remove from the heat and stir in the Cheddar cheese until melted. Season with salt and pepper to taste.

Nutrition: 110 calories, 7g fat (3.5g saturated, 0.2g omega-3), 130mg sodium, 5g carbohydrate, 0g fiber, 7g protein, 20% calcium


Recipe Created by Liz Weiss, MS, RD, Meal Makeover Moms

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