Vegetables with Light cheese sauce

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2 cups		broccoli florets
2 cups		cauliflower florets
1 cup		carrots, shredded
1/2 cup		frozen green peas, thawed
2 tsp		vegetable oil
1 tbs		whole wheat flour
3/4 cup		milk
1/4 cup		chicken broth
3/4 cup		cheddar cheese
1/8 tsp		freshly ground black pepper

Preheat oven to 400 degrees.
In a large saucepan, bring 2 quarts of water to a boil. Add broccoli and cauliflower and carrots. Let cook for 3 minutes. Drain well.
Place mixture in a 2 quart baking dish. Stir in peas and set aside.
To prepare the sauce, in a small saucepan, heat butter over medium heat. Add flour; cook, stirring constantly for one minute. Gradually whisk in milk and broth.
Bring to a boil and cook, whisking frequently, for 3 minutes.
Remove from heat. Stir in ½ cup of cheddar and the pepper.
Pour sauce over vegetables and stir until coated.
Sprinkle remaining cheddar over top.
Bake until cheese is bubbling, about 5 minutes.

Servings: 2

Nutrition Facts

Serving size: 1 serving

Percent daily values based on a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.


Amount Per Serving
Calories		405.46
Calories From Fat (51%)		208.75
		% Daily Value
Total Fat 23.75g		37%
Saturated Fat 12.03g		60%
Monounsaturated Fat 8.03g
Polyunsaturated Fat 2.29g
Trans Fatty Acids 0.00g
Cholesterol 58.79mg		20%
Sodium 560.23mg		23%
Potassium 1015.79mg		29%
Carbohydrates 28.55g		10%
Dietary Fiber 6.25g		25%
Sugar Alcohols 0.00g
Net Carbohydrates 22.30g
Protein 23.03g		46%
Vitamin A 21125.32IU		423%
Vitamin C 125.90mg		210%
Calcium 551.97mg		55%
Iron 2.60mg		14%
Vitamin E 2.81IU		9%
Thiamin 0.34mg		23%
Riboflavin 0.59mg		34%
Niacin 2.95mg		15%
Vitamin B6 0.55mg		28%
Folate 155.79µg		39%
Vitamin B12 0.77µg		13%
Pantothenic Acid 1.73mg		17%
Phosphorus 501.78mg		50%
Magnesium 79.03mg		20%
Zinc 2.94mg		20%
Copper 0.19mg		10%
Manganese 0.60mg		30%
Selenium 14.27µg		20%
Alcohol 0.00g
Caffeine 0.00mg
Water 370.34g

Back to Main Dishes	Next Recipe >>> White Bean Pasta with Tomatoes and Feta

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