Sunday, March 25, 2012

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!

             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
Cayenne Pepper

                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


  1. how long will this keep in fridge?

  2. how long will this keep in the fridge?

  3. 1/2 cup grated cheddar is generally taken to be 2 oz of cheddar (solid.) Is 1/4 teaspoon of oil really enough to do anything with, honestly?

    1. I agree on both points. Every source I've seen has said 1/4 cup shredded cheese is about 1 oz, so 1/2 cup would be 2 oz, not 1. Perhaps the olive oil should be 1/4 tablespoon, not teaspoon? There's no way you can saute half an onion in just 1/4 teaspoon oil.

  4. How do you get it to be so smooth? I would think it would be a bit chunky with the onion and garlic. do you put it in a blender or use a blender stick? It looks Great!!!

  5. Could you tell me why you don't "cook" the flour before you add the milk? I really want to learn from you.

  6. Great blog! The information you provide is quiet helpful. We import the finest gourmet specialty foods from Online Gourmet Stores around the world, primarily the Middle East, Mediterranean region and Europe.

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