Low Fat Welsh Rarebit Recipe

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Ingredients:

Serving

2 cups low-fat milk
3 tbsp flour
1/2 tsp salt
1/4 tsp cayenne pepper
1 small red bell pepper, diced
2 cups broccoli florets, coarsely chopped
3/4 cup extra-sharp cheddar cheese, shredded
2 tsp dijon mustard
1 tsp worcestershire sauce
4 slices whole wheat bread, toasted

Directions:

In a large saucepan, whisk the milk into the flour, and bring it to the boil over a medium heat and stir in the salt and cayenne pepper.
Reduce the heat to a simmer and stir in the bell pepper and the broccoli, and simmer until the bell pepper is tender and the sauce is slightly thickened, about 4 minutes; add the Cheddar cheese and the mustard and stir just until the cheese is melted, about 1 minute.
Place 1 slice of toast on each of 4 plates and spoon the vegetable and cheese mixture over the top.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	278.91 Kcal (1168 kJ)
Calories from fat	93.57 Kcal
		% Daily Value*
Total Fat	10.4g	16%
Cholesterol	28.72mg	10%
Sodium	838.83mg	35%
Potassium	443.73mg	9%
Total Carbs	32.54g	11%
Sugars	9.74g	39%
Dietary Fiber	3.82g	15%
Protein	14.47g	29%
Vitamin C	70.4mg	117%
Vitamin A	1.2mg	40%
Iron	14.6mg	81%
Calcium	389.4mg	39%

Amount Per 100 g
Calories	96.6 Kcal (404 kJ)
Calories from fat	32.41 Kcal
		% Daily Value*
Total Fat	3.6g	16%
Cholesterol	9.95mg	10%
Sodium	290.51mg	35%
Potassium	153.68mg	9%
Total Carbs	11.27g	11%
Sugars	3.37g	39%
Dietary Fiber	1.32g	15%
Protein	5.01g	29%
Vitamin C	24.4mg	117%
Vitamin A	0.4mg	40%
Iron	5mg	81%
Calcium	134.9mg	39%

* 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.