Cheesy Vegetable Bake

By Sharon T

Servings Per Recipe: 6, Serving 1/2 cup
PER SERVING: 104 cal., 4 g total fat (2 g sat. fat), 10 g carb. (2 g fiber, 6 g sugars), 7 g pro.

Ingredients

• Nonstick cooking spray
• 1 16 oz package frozen broccoli, cauliflower, and carrots, thaweD
• 6 oz evaporated fat-free milk
• 1/8 cup finely chopped onion
• 1 tablespoons all-purpose flour
• 1 cloves garlic, minced
• 1/8 teaspoon black pepper
• 3/8 cup shredded reduced-fat sharp cheddar cheese (3 ounces)
• 4 ozs reduced-fat cream cheese (Neufchatel), cut up and softened
• 2/3 cup soft whole wheat bread crumbs (1 slice)---??????
• 2 tablespoons snipped fresh parsley and/or snipped fresh basil (optional)

Preparation

Step 1

Preheat oven to 350 degrees F. Coat a 2-quart square baking dish with cooking spray. Arrange thawed vegetables in the baking dish. Set aside.

In a medium saucepan, whisk together evaporated milk, onion, flour, garlic, and pepper. Cook and stir over medium heat until thickened and bubbly. Remove from heat. Add cheddar cheese and cream cheese, whisking until melted and smooth.

Pour cheese mixture evenly over vegetables. Toss gently to coat vegetables with sauce. Sprinkle with bread crumbs. Lightly coat crumbs with additional cooking spray.

Bake for 40 to 45 minutes or until mixture is bubbly and crumbs are lightly browned. Let stand for 5 minutes before serving. If desired, sprinkle with parsley and/or basil. Makes 12 servings (about 1/2 cup each).

Servings Per Recipe: 12 PER SERVING: 104 cal., 4 g total fat (2 g sat. fat), 13 mg chol., 163 mg sodium, 10 g carb. (2 g fiber, 6 g sugars), 7 g pro.

Medium-Fat Meat (d.e): 0.5; Fat (d.e): 0.5; Vegetables (d.e): 1