Serves: 6
Total Calories: 26

1 1/4 cups low-fat milk (1%)
1/4 medium onion
1 bay leaf
3 whole cloves
1 tablespoon unsalted butter or nondiet margarine
2 tablespoons all-purpose flour
pinch salt
ground black pepper to taste
pinch dried thyme (optional)

1. In a small saucepan, combine the milk, onion, bay leaf, and cloves bring to a simmer, reduce the heat, and cook just below simmering, stirring frequently, until the milk has absorbed the flavors, about 15 minutes. Remove from the heat. Remove the onion, bay leaf, and cloves set aside.

2. In a medium saucepan, melt the butter. Add the flour, 1 Tbsp at a time, whisking constantly, until a smooth paste forms. It will get very thick, then loosen again keep whisking until the mixture turns the color of light wood, about 1 1/2 minutes. Remove from the heat.

3. Very slowly, add the warmed milk mixture, whisking constantly to prevent lumps. (If some lumps form, just pour the sauce through a strainer.) Return to the heat and cook, whisking constantly, until the mixture bubbles and thickens, about 2 minutes. Season with salt, pepper, and thyme.

EXCHANGES
1/2 Starch
1/2 Fat

NUTRITION FACTS
Calories 48
Calories from Fat 22
Total Fat 2g
Saturated Fat 2g
Cholesterol 7mg
Sodium 38mg
Carbohydrate 4g
Dietary Fiber 0g
Sugars 2g
Protein 2g

Nutritional Facts:

Serves: 6
Total Calories: 26
Calories from Fat: 17

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