Wednesday, November 14, 2012

[Healthy_Recipes_For_Diabetic_Friends] WW Mixed Vegetable Casserole - 4 pts; 17g Carbohydrate; 4g Dietary Fiber

 

                     
* Exported from MasterCook *
                   WW Mixed Vegetable Casserole - 4 pts
Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 25%)          Veggie
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  reduced-sodium fat-free broth
  1                cup  fat-free milk
     1/4           cup  all-purpose flour
  1                tsp  dry mustard
  1                cup  shredded reduced-fat Cheddar
     1/2           cup  finely grated Parmigiano-Reggiano -- divided
  1              pound  frozen small broccoli florets -- thawed
  1              pound  frozen small cauliflower florets -- thawed
  1             medium  red bell pepper -- diced
     1/2      teaspoon  salt
     1/2      teaspoon  freshly ground black pepper
  1                cup  panko bread crumbs
     1/2      teaspoon  onion powder
     1/2      teaspoon  garlic powder
                        Cooking spray
 
 
Position the rack in the center of the oven and preheat to 400°F.
Pour the broth and milk into a large pot set over medium heat. Whisk in
the flour and dry mustard; continue to whisk until thick and bubbling,
about 4 minutes.
Use a wooden spoon to stir in all the cheddar and 6 tablespoons
Parmigiano-Reggiano until melted; then stir in the broccoli, cauliflower,
bell pepper, salt and pepper. Pour into a 9- x 13-inch baking dish.
Mix the bread crumbs, onion powder, garlic powder and the  remaining 2
tablespoons Parmigiano-Reggiano in a medium bowl;  sprinkle over the
casserole and coat the top with cooking  spray.
Bake until bubbling and lightly browned, about 20 minutes. Let  stand 5
minutes at room temperature before cutting into 8 equal pieces.
 
Serving size: 1 piece
Here's a hearty main course that'll knock the autumn chill right out of
the ball park. It's a vegetable-stocked cheese sauce, topped with some
bread crumbs for crunch. If the broccoli or cauliflower florets are bigger
than a ping pong ball, cut them in half for even cooking. It's a big
casserole, but you'll have leftovers for lunch or even a fast dinner again
the next day. While the dish doesn't freeze very well, it will keep in the
fridge, covered, for 3 or 4 days.
 
Description:
  "4 pts"
Source:
  "Weight Watchers International"
S(Internet Address):
  "Nov 2012"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 139 Calories; 3g Fat (20.2%
calories from fat); 12g Protein; 17g Carbohydrate; 4g Dietary Fiber; 7mg
Cholesterol; 490mg Sodium.  Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1
1/2 Vegetable; 0 Non-Fat Milk; 0 Fat.

Nutr. Assoc. : 0 0 0 0 26495 3562 3440 3446 0 0 0 27260 0 0 0

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