cheesy vegetable bake, diabetic

Name: Cheesy Vegetable Bake, Diabetic
Prep time: 10 min
Cook time: 40 min
Yield: 6
Cuisine: Canadian
Ingredients: - nonstick cooking spray; 16 ounce(s) package frozen broccoli, cauliflower, and carrots, thawed and rinsed*; 6 ounce(s) evaporated fat-free milk; 2 tablespoon(s) finely chopped onion; 1 tablespoon(s) whole wheat flour; 1 clove(s) garlic, minced; 2 pinch(es) black pepper; 6 tablespoon(s) shredded reduced-fat sharp cheddar cheese (1 1/2 ounces); 2 ounce(s) reduced-fat cream cheese (neufchatel), cut up and softened; 1/3 cup(s) soft whole wheat bread crumbs; 1 tablespoon(s) snipped fresh parsley and/or snipped fresh basil (optional)

review

Private Recipe by

Annacia *

@Annacia

Moose Jaw, SK

You know those desires for cheese that just won't go away without having it? This is a good fix for that. You still get your veggies and cure the cheese longing at the same time.

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yield 6 Serving Size: ½ cup

prep time 10 Min

cook time 40 Min

method Bake

Ingredients For cheesy vegetable bake, diabetic

nonstick cooking spray
16 oz

package frozen broccoli, cauliflower, and carrots, thawed and rinsed*
6 oz

evaporated fat-free milk
2 Tbsp

finely chopped onion
1 Tbsp

whole wheat flour
1 clove

garlic, minced
2 pinch

black pepper
6 Tbsp

shredded reduced-fat sharp cheddar cheese (1 1/2 ounces)
2 oz

reduced-fat cream cheese (neufchatel), cut up and softened
1/3 c

soft whole wheat bread crumbs
1 Tbsp

snipped fresh parsley and/or snipped fresh basil (optional)

How To Make cheesy vegetable bake, diabetic

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.

2
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.
3
Pour cheese mixture evenly over vegetables. Toss gently to coat vegetables with sauce. Sprinkle with bread crumbs. Lightly coat crumbs with additional cooking spray.
4
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 6 servings (about 1/2 cup each).
5
Nutrition Facts Per Serving: Servings Per Recipe: 6 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 protein.
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