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Ингредиенты
- 20 ounce Broccoli spears, frzn
- 2 Tbsp. Butter or possibly margarine
- 2 Tbsp. Flour
- 1/4 tsp Salt
- 1/2 tsp Dry mustard
- 1 c. Lowfat milk
- 4 ounce Pasteurized process cheese (sharp Cheddar), finely shredded
- 6 slc Boiled ham (1 ounce each) 4 by 6 inches in size
Инструкции
- Preheat oven to 350 F (moderate).
- Cook broccoli according to package directions till just tender.
- While broccoli is cooking, heat fat in a heavy saucepan.
- Stir in flour, salt, and mustard.
- Gradually stir in lowfat milk. Cook, stirring constantly, till thickened. Add in cheese and continue stirring till cheese is melted. Don't overcook.
- Divide broccoli spears into 6 portions, splitting large stalks as necessary. Alternate direction of flower ends within each portion. Place broccoli portions on and parallel to narrow end of each ham slice, extending flower ends over edges of ham. Roll as for jellyroll with broccoli in the center of each rollup.
- Arrange rollups in a baking dish with seam side down. Pour sauce over rollups. Bake till sauce is bubbly, about 20 min.
- VARIATION: Asparagus-Ham Rollups - Use frzn asparagus spears in place
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 142g | |
| Recipe makes 6 servings | |
| Calories 175 | |
| Calories from Fat 101 | 58% |
| Total Fat 11.52g | 14% |
| Saturated Fat 6.8g | 27% |
| Trans Fat 0.0g | |
| Cholesterol 39mg | 13% |
| Sodium 645mg | 27% |
| Potassium 330mg | 9% |
| Total Carbs 8.57g | 2% |
| Dietary Fiber 1.6g | 5% |
| Sugars 3.4g | 2% |
| Protein 10.5g | 17% |
