Heat milk on high about 15 seconds. Mix flour with a small amount of cold water to make a smooth paste and stir paste into milk with wire ship. Cook on high stirring every 30 seconds until mixture is smooth and thickened. Stirring is important to keep thickener mixed with milk or it will cook on the bottom of your container. Stir in cheese and cook 1 additional minute. Cover and let rest 3-4 minutes to carry over cook and finish melting the cheese. Do not micro on high until cheese is completely melted as it may curdle.

1/2 cup = 1/3 bread exchange 1/2 milk exchange

1/2 meat-fat exchange Per serving 115 calories, 11 g carbohydrate, 9 g protein 4 g fat