Low-Cal Cheese Sauce

1 cup Skim Milk
2 Tbs. flour
1/4 tsp. Dry Mustard
1/8 tsp. Cayenne Pepper
2 grams skim milk cheese, grated

Heat 3/4 cup of the milk to scalding. Combine flour, mustard and pepper with the remaining cold milk in a jar and shake vigorously. Add to hot milk. Cook and stir until thickened. Add grated cheese amd heat until cheese is melted, stirring constantly. Serve over vegetables etc....

Mock Sour Cream

1 cup cottage cheese, 1% or 2% M.F.
1 Tbs. Lemon Juice
1 Tbs. Skim Milk
1/8 tsp. salt

Combine all in blenderat high speed until smooth.