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Broccoli And Cauliflower Augratin Recipe

Broccoli And Cauliflower Augratin Recipe

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Ingredients

Count

Nutrition

201

Calories

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Ingredients:

Serving

2 cups coarsely chopped fresh broccoli florets
2 cups coarsely chopped fresh cauliflower florets
1 cup fresh whole-wheat breadcrumbs
1 tsp olive oil
1/2 tsp paprika
1/4 tsp salt
1/4 tsp pepper
2 small garlic cloves, minced
1 tbsp all-purpose flour
1/2 cup fat-free milk
1 cup (4 oz) shredded reduced-fat sharp cheddar cheese
cooking spray

Directions:

Preheat oven to 375°.
Steam broccoli and cauliflower, covered, 5 minutes or until crisp-tender. Drain well; set aside.
Combine breadcrumbs and next 5 ingredients; stir well, and set aside.
Place flour in a small saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium-high heat, and cook 1 minute or until thick, stirring constantly. Remove from heat; add cheese, stirring until cheese melts.
Combine vegetables and cheese sauce, stirring well to coat. Spoon mixture into a 1-quart baking dish coated with cooking spray. Sprinkle with breadcrumb mixture. Bake at 375° for 25 minutes or until breadcrumbs are lightly browned. Let stand 5 minutes before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	201.09 Kcal (842 kJ)
Calories from fat	30.92 Kcal
		% Daily Value*
Total Fat	3.44g	5%
Cholesterol	3.61mg	1%
Sodium	215.15mg	9%
Potassium	497.37mg	11%
Total Carbs	36.74g	12%
Sugars	8.53g	34%
Dietary Fiber	5.66g	23%
Protein	7.31g	15%
Vitamin C	66.8mg	111%
Vitamin A	0.1mg	3%
Iron	2.6mg	14%
Calcium	87.9mg	9%

Amount Per 100 g
Calories	107.19 Kcal (449 kJ)
Calories from fat	16.48 Kcal
		% Daily Value*
Total Fat	1.83g	5%
Cholesterol	1.93mg	1%
Sodium	114.69mg	9%
Potassium	265.13mg	11%
Total Carbs	19.58g	12%
Sugars	4.55g	34%
Dietary Fiber	3.02g	23%
Protein	3.9g	15%
Vitamin C	35.6mg	111%
Iron	1.4mg	14%
Calcium	46.9mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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