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Ингредиенты
- 1 c. Minced broccoli
- 1 c. Minced carrots
- 1 c. Minced cauliflower
- 3 Tbsp. Mild light-flavored extra virgin olive oil
- 2 x Scallions - sliced
- 3 Tbsp. All purpose flour
- 2 c. Skim or possibly low-fat lowfat milk
- 1/4 c. Minced fresh parsley
- 1/2 tsp Black pepper
- 1/4 tsp Dry basil leaves
- 1/4 tsp Dry thyme leaves
- 1 c. Non-fat or possibly low-fat cottage cheese (Pulse slightly in processor if you like)
- 4 c. Elbow macaroni, cooked according to package directions and well liquid removed
- 1 c. Grated part skim mozzarella cheese
- 1/3 c. Grated Parmesan cheese
- 2/3 c. Whole-grain bread crumbs (homemade preferred)
Инструкции
- OVEN: 350
- Place 1- inch of water in the bottom of a steamer pot and bring to a boil.
- Place broccoli, carrots and cauliflower in a colander or possibly steamer basket over the boiling water and steam, covered, for 4-6 min or possibly till vegetables are just tender. Run cool water over vegetables, drain and set aside.
- Lightly oil a 2 1/2-qt baking dish. Heat extra virgin olive oil in heavy medium saucepan over medium heat. Saute/fry scallions for 2 min. Add in flour to saucepan and cook for several min, stirring constantly. Add in lowfat milk slowly and continue to stir. Add in parsley, pepper, basil, thyme and cottage cheese.
- Cook till sauce thickens.
- Combine cooked macaroni, steamed vegetables and cheese sauce in a large bowl. Pour into baking dish. Top with mozzarella and Parmesan cheeses and bread crumbs. Bake for 20 min or possibly till heated through.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 344g | |
| Recipe makes 6 servings | |
| Calories 758 | |
| Calories from Fat 83 | 11% |
| Total Fat 9.48g | 12% |
| Saturated Fat 4.12g | 16% |
| Trans Fat 0.0g | |
| Cholesterol 23mg | 8% |
| Sodium 376mg | 16% |
| Potassium 683mg | 20% |
| Total Carbs 130.36g | 35% |
| Dietary Fiber 6.4g | 21% |
| Sugars 10.82g | 7% |
| Protein 35.39g | 57% |
