Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  10      Ounce box     frozen chopped broccoli
   1 1/2  tablespoons   reduced-calorie margarine
   3      tablespoons   onion -- finely chopped
   2      tablespoons   flour
   2 1/2  cups          milk -- 1% lowfat
   1      teaspoon      salt
   1      cup           cheddar cheese -- lowfat
   1      tablespoon    flour
   1      pinch         cayenne pepper -- to taste
     1/8  teaspoon      nutmeg

Preparation:

Cook broccoli according to pkg directions, but omit salt and add onion. In a large saucepan over medium high heat, melt margarine, cook 1 minute. Add the 2 tbsp flour, whisk 1 min. Slowly whisk in milk and salt until smooth and boiling. Add broccoli and grated cheese (recommended white cheddar), continue to whisk. Bring to a boil. Season with cayenne and nutmeg if desired.