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Ингредиенты
- 2 c. Broccoli flowerets, small
- 2 c. Cauliflower flowerets, small
- 1 c. Sliced carrot, thinly sliced
- 1/2 c. Frzn green peas, thawed
- 2 tsp Vegetable oil
- 1 Tbsp. All-purpose flour
- 3/4 c. Skim lowfat milk
- 1/4 c. Chicken broth, reduced
- 3/4 c. Shredded cheddar cheese, reduced-fat/divided
- 1/8 tsp Freshly grnd black pepper
Инструкции
- 1. Preheat oven to 400 degrees F. In a large sauce pan, bring 2 qts of water to a boil. Add in broccoli and cauliflower. Cook for 3 min. Add in carrot and cook for 2 min. Drain vegetables in a colander. Place mix in a 2-qt baking dish. Stir in peas; set aside.
- 2. To prepare the sauce, in a small sauce pan, heat oil over medium heat.
- Add in flour; cook, stirring constantly, for 1 minute.
- 3. Gradually whisk in lowfat milk and broth. Bring to a boil and cook, whisking frequently, for 3 min. Remove from heat. Stir in 1/2 c. of cheddar and the pepper.
- 4. Pour sauce over vegetables; stir till coated. Sprinkle remaining cheddar over top. Bake till cheese is bubbling, about 5 min. Serve immediately.
- Short Cut: Use thawed frzn vegetables instead of fresh-there is no need to precook them.
- NOTES : A rich-tasting, low-fat cheese sauce gives these vegetables universal appeal.
- Health Check: Carrots are a rich souce of vitamin A; the cheese sauce is made from skim lowfat milk; cauliflower and broccoli add in iron.
- Cooking Tips: When buying cauliflower look for heavy, compact white or possibly cream-colored heads free of brown discoloration. Avoid heads with spreading flowerets.
- To cut cauliflower flowerets, trim the leaves and remove the stem close to the head. Slice off the flowerets from around the inner core.
- MY PERSONAL NOTES: I substituted mushrooms for the cauliflower and I omitted the peas and added extra carrots. Still tasted great!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 119g | |
| Recipe makes 6 servings | |
| Calories 112 | |
| Calories from Fat 56 | 50% |
| Total Fat 6.4g | 8% |
| Saturated Fat 3.14g | 13% |
| Trans Fat 0.04g | |
| Cholesterol 15mg | 5% |
| Sodium 151mg | 6% |
| Potassium 247mg | 7% |
| Total Carbs 8.02g | 2% |
| Dietary Fiber 1.9g | 6% |
| Sugars 3.72g | 2% |
| Protein 6.33g | 10% |
