Creamy sauces are a favorite among a lot of people and a dirty pleasure for endurance athletes. This is especially true of alfredo or homemade macaroni and cheese. Unfortunately they are often loaded with butter, heavy cream and/or cheese. Here are two options to make your own cream substitutions:
1. Combine 1 cup low-fat milk with 4 teaspoons all-purpose flour; whisk over medium heat until bubbling and thick.
2. Heat 1 tablespoon of butter over medium and add 1 tablespoon of flour. Mix for a few minutes, making a roux. Slowly whisk in 1 cup of skim milk and whisk until its bubbling and thick.
Cup for cup, thickened low-fat milk saves more than 680 calories and 53 grams saturated fat vs. heavy cream!