Directions:
- Preheat oven to 400 degrees F. In a large saucepan, bring 2 quarts of water to a boil (to retain more nutrients and speed up the process, I place in a microwave safe bowl, add a couple of tablespoons of water and microwave for a few minute until crisp-tender, turning every minute or so. If you want to add the carrot, do so about two minutes before desired tenderness). Add broccoli and cauliflower. Cook for 3 minutes.
- Add carrot and cook for 2 minutes. Drain vegetables in a colander. Place mixture in a 2-quart baking dish. Stir in peas; set aside.
- To prepare the sauce, in a small saucepan, heat oil over medium heat. Add flour; cook, stirring constantly, for 1 minute.
- Gradually whisk in milk and broth. Bring to a boil and cook, whisking frequently, for 3 minutes. Remove from heat. Stir in 1/2 cup of cheddar and the pepper.
- Pour sauce over vegetables; stir until coated. Sprinkle remaining cheddar over top. Bake until cheese is bubbling, about 5 minutes. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 169.08 Kcal (708 kJ) | ||
| Calories from fat | 58.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.49g | 10% | |
|---|---|---|---|
| Cholesterol | 15.45mg | 5% | |
| Sodium | 258.53mg | 11% | |
| Potassium | 856.29mg | 18% | |
| Total Carbs | 19.02g | 6% | |
| Sugars | 8g | 32% | |
| Dietary Fiber | 6.26g | 25% | |
| Protein | 10.31g | 21% | |
| Vitamin C | 128.2mg | 214% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 0.7mg | 4% | |
| Calcium | 237.7mg | 24% | |
| Amount Per 100 g | |||
| Calories | 53.07 Kcal (222 kJ) | ||
| Calories from fat | 18.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.04g | 10% | |
|---|---|---|---|
| Cholesterol | 4.85mg | 5% | |
| Sodium | 81.15mg | 11% | |
| Potassium | 268.79mg | 18% | |
| Total Carbs | 5.97g | 6% | |
| Sugars | 2.51g | 32% | |
| Dietary Fiber | 1.96g | 25% | |
| Protein | 3.24g | 21% | |
| Vitamin C | 40.2mg | 214% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 0.2mg | 4% | |
| Calcium | 74.6mg | 24% | |
* 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.
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