2 tablespoons butter 2 tablespoons all-purpose flour 1 cup milk salt and pepper, to taste
Put the butter in a microwave safe 1 quart bowl and melt on high for 15 to 30 seconds. This may take a bit longer if the butter is ice cold. Stir in the flour until blended and smooth. Stir in the milk, salt and pepper.
Microwave on high for about 2 minutes. Stir and microwave on high for 1 to 2 minutes more or until thickened.
Cheese - add 1/2 c. cheese and either 1/4 tsp. dry mustard or 1/4 tsp. spice sauce such as teriyaki or Worcestershire
Red - add 3 Tbls. ketchup.
Curry - 1/2 tsp. curry powder.
Cucumber - add 1/2 c. grated or diced cucmbers and pinch of cayenne.
Seafood - add 1/2 c. cooked cocktail shrimp or chopped seafood.
26 calories, 2 grams fat, 1 grams carbohydrates, 1 grams proteinper tablespoon. This recipe is low in sodium.