Healthy Cheese Dip Recipe
Cheesy Dipping Sauce
Download the recipe. (PDF)
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.
110 calories, 7g fat (3.5g saturated, 0.2g omega-3), 130mg sodium, 5g carbohydrate, 0g fiber, 7g protein, 20% calcium
This entry last modified on: February 1, 2013 3:03 PM
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About the Video
Most cheese dipping sauces may seem innocent enough, but underneath they contain lots of butter and heavy, rich cheeses. Registered dietitian Liz Weiss cuts down the fat with this twist on a party dip favorite.