* 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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