Serves: 6
Total Calories: 349

3 1/2 cups fat-free (skim) milk
3 tablespoons flour
2 teaspoons margarine
1 large onion, finely chopped (1 cup)
4 medium unpeeled potatoes (1 1/2 pounds), cut into 1/4-inch pieces
1 1/2 teaspoons salt
1/4 teaspoon black pepper
1/8 teaspoon ground cayenne pepper
1 1/4 cups reduced-fat sharp Cheddar cheese, shredded (5 ounces)
1/3 cup fat-free sour cream
8 , medium green onions, , sliced (1/2 cup)

1. Beat 1/2 cup of the milk and the flour with wire whisk until smooth set aside.
2. Melt margarine in 4-quart Dutch oven over medium heat. Cook onion in margarine about 3 minutes, stirring occasionally, until tender. Increase heat to high stir in remaining 3 cups milk. Stir in potatoes, salt, black pepper and red pepper. Heat to boiling reduce heat to low. Simmer uncovered 15 to 18 minutes, stirring frequently, until potatoes are tender.
3. Beat in flour mixture with wire whisk. Cook about 2 minutes, stirring frequently, until thickened remove from heat.
4. Beat potato mixture with wire whisk until potatoes are slightly mashed. Stir in cheese, sour cream and green onions.

NUTRITION INFORMATION
1 Serving

Calories 210 (Calories from Fat 25)
Fat 3g (Saturated 1g)
Cholesterol 10mg
Sodium 840mg
Carbohydrate 35g (Dietary Fiber 3g)
Protein 14g

%DAILY VALUE: Vitamin A 14% Vitamin C 12% Calcium 32% Iron 8%

DIET EXCHANGES: 1 Starch, 1 Vegetable

From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

Nutritional Facts:

Serves: 6
Total Calories: 349
Calories from Fat: 118

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