Make this recipe a recipe that people in that category can eat. categories: ['low_calorie'], recipe: heat every thing together on med heat until boiling. reduce and simmer about 15 minutes. add 1/2 cup cooked bacon or ham. you can add frozen peas, asparagus, artichokes--whatever vegetable-meat combination you like. serve over cooked tortellini or any pasta you like. garnish with fresh chopped bell peppers (i use red). if the sauce is too thick for your taste, add some milk until thinner.

Target recipe: bring milk to a boil. remove from heat and reserve. in a 2- or 3-quart heavy-bottomed saucepan, melt the butter, whisking in the flour until smooth (about 1 minute). stir in the scalded milk all at once, and whisk briskly until smooth again. add onion. sprinkle with salt, freshly ground pepper, and a large pinch of nutmeg. over medium-low heat, simmer, whisking occassionally, for 15 minutes. the sauce will be very thin initially, but as it cooks, it will thicken to the consistency of pancake batter. set the sauce aside and cover it with buttered parchment paper until ready to use. should the sauce thicken while waiting to be folded into a casserole you're preparing, whisk in more scalded milk.