Guiltless Gourmet- Chenion Sauce

     This signature sauce is full of flavor and has so many applications.  Spread a tablespoon on a corn tortilla with shredded chicken for an amazing taco.  Pour over Broccoli, Chicken, and Penne Pasta for a delightful creamy main course. Serve as a vegetable dip, salad dressing or as a spread for sandwiches, wraps, etc. 
     With under 15 calories per tablespoon and less than $1.50 for a 30 T (about 2 cups), use this sauce and you can’t go wrong!

Ingredients

             ½ White or Yellow Medium Onion minced

            4-6 Cloves Garlic minced

¼ tsp Extra Virgin Olive Oil

2 C Milk (nonfat)

1 T Flour

1 T Cornstarch

1 oz (1/2 C) Cheddar Cheese shredded

½ tsp Seasoning Salt

Salt

Pepper

Cayenne Pepper

Directions

                Saute Onion and Garlic in EVOO until onions are translucent.  Add milk.  Whisk together.  Sift Cornstarch and Flour together and whisk into milk mixture.  Add Seasoning Salt and cook over Medium heat stirring semi-constantly until thick and bubbly.  Add Cheese.  When Cheese is melted remove from heat and add Salt, Pepper, and Cayenne pepper to taste.  ( I add a dash of salt, a dash of pepper, and ½-1 tsp Cayenne pepper)

Nutrition Info 

     Servings Per Recipe: 30 

     Amount Per Serving 

     Calories: 12.7 

     Total Fat: 0.4 g 

     Cholesterol: 1.3 mg 

     Sodium: 14.5 mg 

     Total Carbs: 1.4 g 

     Dietary Fiber: 0.0 g  

     Protein: 0.9 g 

Budget Breakdown

Onion $.05 based on $.33 a pound

4-6 Cloves Garlic minced $.35 based on $3.50 a pound

¼ tsp Extra Virgin Olive Oil $.19 based on $9 for 16 oz bottle

2 C Milk (nonfat) $.38 based on $3 a gallon

1 T Flour negligible

1 T Cornstarch negligible

1 oz (1/2 C) Cheddar Cheese shredded $.25 based on $4 pound

½ tsp Seasoning Salt negligible

Salt negligible

Pepper negligible

Cayenne Pepper $.09 -.18 based on $4 for 1.5 oz

Total Cost $1.39