Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a medium, heavy saucepan; gradually add milk, stirring with a whisk until blended. Place over medium heat; cook until thick 8 minutes), stirring constantly. Remove from heat; add cheese, stirring until melted. Yield: 2 cups (serving size: 1/2 cup).

Calories 222 (53% from fat); Fat l3.lg (sat 83g, mono 3.7g, poly 0.4g); Protein l3.6g; Carb l2.2g; Fiber 0.2g; Chol 42mg; Iron 0.7mg; Sodium 281mg; Calc 407mg

Swiss cheese for the shredded cheddar cheese. Then proceed with the recipe.

Calories 186 (44% from fat); Fat 9.lg (sat 5.9g mono 2.4g, poly 0.3g); Protein 12.9g; Carb 12.7g; Fiber 0.2g; mg; Chol 31mg; Iron 0.5mg; Sodium 135mg; Calc 424mg

Gruyere Cheese Sauce: Substitute 3/4 cup (3 ounces) shredded Gruyere cheese and 1/2 cup (about 1 1/2 ounces) finely grated fresh Parmesan for the shredded cheddar cheese. Then proceed with the recipe.

Calories 209 (47% from fat); Fat 11g (sat 6.6g mono 3.3g poly 0.5g); Protein 14.9g; Carb l2.2g; Fiber O.2g; Chol 35mg; Iron 0.5mg; Sodium 303mg; Calc 492mg

Asiago Cheese Sauce: Substitute 1 cup (4 ounces) grated Asiago cheese for the shredded cheddar cheese. Then proceed with the recipe.

Calories 191(41% from far); Fat 8.7g (sat 5.5g mono, 2.5g poly 0.2g); Protein 14.9g; Carb 12.7g; Fiber 0.2g; Chol 24mg; Iron 0.7mg; Sodium 515mg; Calc 487mg

Smoked Gouda Cheese Sauce: Substitute 3/4 cup (3 ounces) shredded smoked Gouda cheese for the shredded cheddar cheese. Then proceed with the recipe.

Calories 155(42% from far); Fat 7.2g (sat 4.6g mono 2g poly O.2g); Protein lO.1g; Carb 12.3g; Fiber O.2g; Chol 29mg; Iron 0.5mg; Sodium 235mg; Calc 3OOmg