Directions:
- Melt butter, add flour, salt and pepper and cook approximately 1 minute.
- Add milk and stir constantly until it boils and thickens, add other ingredients, other than breadcrumbs and melted butter.
- Pour into casserole dish and top with buttered breadcrumbs (breadcrumbs mixed with melted butter).
- Place in moderate oven 180 deg C (350 deg F) until mornay is heated through and breadcrumbs are golden brown, approximately 25mins.
- Serve with rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 244.63 Kcal (1024 kJ) | ||
| Calories from fat | 112.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.54g | 19% | |
|---|---|---|---|
| Cholesterol | 48.75mg | 16% | |
| Sodium | 440.08mg | 18% | |
| Potassium | 319.98mg | 7% | |
| Total Carbs | 24.44g | 8% | |
| Sugars | 8.56g | 34% | |
| Dietary Fiber | 2.54g | 10% | |
| Protein | 9.15g | 18% | |
| Vitamin C | 5.2mg | 9% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.3mg | 7% | |
| Calcium | 244.9mg | 24% | |
| Amount Per 100 g | |||
| Calories | 135.04 Kcal (565 kJ) | ||
| Calories from fat | 62.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.92g | 19% | |
|---|---|---|---|
| Cholesterol | 26.91mg | 16% | |
| Sodium | 242.93mg | 18% | |
| Potassium | 176.63mg | 7% | |
| Total Carbs | 13.49g | 8% | |
| Sugars | 4.72g | 34% | |
| Dietary Fiber | 1.4g | 10% | |
| Protein | 5.05g | 18% | |
| Vitamin C | 2.9mg | 9% | |
| Iron | 0.7mg | 7% | |
| Calcium | 135.2mg | 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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