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.
Nutrition Facts
| 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.
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