• 2 Tbs. butter
• 3 Tbs. all purpose flour
• 4 cups lowfat milk
• 3/4 tsp. salt
• 1/2 tsp. dry mustard
• 1/4 tsp. ground cayenne pepper
• 1 lb. broccoli florets
• 1/2 cup red bell pepper, chopped
• 6 ounces sharp cheddar cheese
• 2 Tbs. chives or scallions, chopped

Melt butter in a large saucepan over medium heat. Add flour. Cook and stir until bubbling, about 30 seconds. Add milk, salt, mustard, and cayenne. Bring to a simmer, stirring frequently. Add broccoli and red pepper. Return to a boil. Then reduce heat and simmer for 15 minutes, stirring occasionally. Add cheddar cheese and simmer until cheese melts. Serve with a topping of chives or scallions.

Per serving: calories 384, fat 23.1g, 53% calories from fat, cholesterol 70mg, protein 23.0g, carbohydrates 23.7g, fiber 4.0g, sugar 15.1g, sodium 532mg, diet points 9.3.

Dietary Exchanges: Milk: 1.2, Vegetable: 1.5, Fruit: 0.0, Bread: 0.3, Lean meat: 1.5, Fat: 3.1, Sugar: 0.0, Very lean meat protein: 0.0

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