Cheesy Vegetable Bake Recipe

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Ingredients:

Serving

32 oz frozen broccoli , cauliflower , and carrots, thawed and drained
12 oz fat free evaporated milk
1/4 cup finely chopped onion
2 tbsp flour
2 cloves garlic, minced
1/4 tsp black pepper
3/4 cup reduced fat shredded sharp cheddar cheese (3oz)
4 oz neufchatel cream cheese, cut up and softened
2/3 cup soft whole wheat bread crumbs (1 slice)
2 tbsp snipped fresh parsley

Directions:

Preheat oven to 350. Coat a 2-quart square baking dish with nonstick cooking spray. Arrange thawed vegetables in dish. Set aside.
In a medium saucepan, whisk together evaporated milk, onion, flour, garlic, and black pepper. Cook and stir over medium heat until thickened and bubbly. Remove from heat. Add cheddar cheese and cream cheese, whisking until 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 40-45 minutes or until mixture is bubbly and crumbs are lightly browned. Let stand 5 minutes before serving. If desired, sprinkle with parsley.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	119.12 Kcal (499 kJ)
Calories from fat	32.44 Kcal
		% Daily Value*
Total Fat	3.6g	6%
Cholesterol	10.32mg	3%
Sodium	156.96mg	7%
Potassium	229.88mg	5%
Total Carbs	14.99g	5%
Sugars	4.96g	20%
Dietary Fiber	3.22g	13%
Protein	6.72g	13%
Vitamin C	52.6mg	88%
Vitamin A	0.1mg	2%
Iron	1.4mg	8%
Calcium	151.6mg	15%

Amount Per 100 g
Calories	84.7 Kcal (355 kJ)
Calories from fat	23.06 Kcal
		% Daily Value*
Total Fat	2.56g	6%
Cholesterol	7.34mg	3%
Sodium	111.6mg	7%
Potassium	163.44mg	5%
Total Carbs	10.66g	5%
Sugars	3.53g	20%
Dietary Fiber	2.29g	13%
Protein	4.78g	13%
Vitamin C	37.4mg	88%
Vitamin A	0.1mg	2%
Iron	1mg	8%
Calcium	107.8mg	15%

* 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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