Vegetable Ramekins - 6 pts

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Vegetable Ramekins - 6 pts

Recipe By : " Taste of Home's Cooking For One or Two, Volume 3, 2001 "

Serving Size : 0 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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1 Small Zucchini -- cut into 1/2 " slices

1/4 Cup Green Pepper -- chopped

1/3 Cup Broccoli Florets

1 Medium Carrot -- julienned

1 Medium Potato -- peeled, cooked and cubed

2 Tablespoons Margarine -- reduced calorie

2 Tablespoons All-purpose Flour

3/4 Cup Milk, Skim

1/4 Teaspoon Garlic Salt

1/8 Teaspoon Pepper

1/4 Cup Cheddar Cheese, Lowfat -- shredded

1 Tablespoon Fresh Parsley -- minced

1 Tablespoon Walnuts -- chopped

 

In a saucepan over medium heat, cook zucchini, green pepper, broccoli and carrot

in boiling water until crisp-tender; drain. Stir in the potato.

 

Spoon into two-greased ovenproof 10-oz custard cups or casseroles. In a

saucepan, melt the butter; stir in flour, milk, garlic salt and pepper until

smooth. Cook for 2-3 minutes, gradually adding the cheese in small amounts; cook

and stir until cheese is melted.

Pour over vegetables. Sprinkle with with parsley and walnuts. Bake, uncovered,

at 350° for 20-25 minutes or until sauce is bubbly.

 

Chupa's Veg Note: This is one of those recipes that adjust especially well to

soy-substitute cheese or tofu. I haven't tried it with soy milk.

 

I replace the garlic salt with 1 teaspoon roasted garlic, and the pepper with

1/2 teaspoon red pepper flakes to give it some heat and color. I probably

doubled the parsley too!

 

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Per Serving (excluding unknown items): 595 Calories; 30g Fat (44.4% calories

from fat); 24g Protein; 62g Carbohydrate; 9g Dietary Fiber; 9mg Cholesterol;

1095mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 3 Vegetable; 1/2

Non-Fat Milk; 5 1/2 Fat; 0 Other Carbohydrates.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

 

 

 

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