• 1 1/2 tbs unsaturated margarine
• 1/3 cup plain flour
• Pepper, nutmeg
• 2 cups low fat milk
• 1/2 cup grated low fat cheddar cheese
• 2 tbspns parmesan cheese

1. Melt margarine in saucepan. Remove from heat, add flour, pepper and nutmeg and blend until smooth.

2. Stir over medium heat for 1 minute.

3. Gradually add milk, stirring continuously to maintain smooth consistency. Continue stirring until sauce starts to bubble and thicken.

4. Reduce heat and cook for a further 1 minute.

5. Remove from heat and stir in cheeses until melted.

Use this as a sauce for vegetables (e.g. cauliflower or broccoli) or as the base for pasta dishes like macaroni cheese, lasagne or tune and pasta casserole.

Replace cheese sauce with a low fat topping - mix 200g of low fat ricotta cheese, low fat cottage cheese or low fat yoghurt with 1/2 cup of low fat milk. Add 2 tbs parmesan cheese mixed with 2 tbs breadcrumbs.

Try adding cumin, mustard or oregano.