Directions:
- Place milk in saucepan with onions, carrot, celery, bay leaves, cloves and peppercorns.
- Bring just below boiling point, remove from heat and cover.
- Leave for atleast 30 minutes for the flavors to infuse.
- Strain and reserve the milk.
- Melt butter in a pan.
- Stir in flour and cook for 2 minutes.
- Beat in strained milk.
- Bring to boil, stirring throughout and cook for 2-3 minutes until sauce is smooth and thick.
- Add carrots, broccoli, red pepper, beans, prawns with salt and mace.
- Cook over low heat for 15 minutes until its piping hot and the vegetables are tender.
- Serve with pasta.
- If you use fresh rather than frozen vegetables, blanch first in boiling, slated water for 3-5 minutes, drain well hen use.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 270.99 Kcal (1135 kJ) | ||
| Calories from fat | 28.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.19g | 5% | |
|---|---|---|---|
| Cholesterol | 99.79mg | 33% | |
| Sodium | 474.72mg | 20% | |
| Potassium | 735.46mg | 16% | |
| Total Carbs | 38.95g | 13% | |
| Sugars | 7.3g | 29% | |
| Dietary Fiber | 7.67g | 31% | |
| Protein | 21.32g | 43% | |
| Vitamin C | 47.1mg | 79% | |
| Vitamin A | 0.3mg | 9% | |
| Iron | 1.6mg | 9% | |
| Calcium | 210.3mg | 21% | |
| Amount Per 100 g | |||
| Calories | 92.4 Kcal (387 kJ) | ||
| Calories from fat | 9.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.09g | 5% | |
|---|---|---|---|
| Cholesterol | 34.03mg | 33% | |
| Sodium | 161.87mg | 20% | |
| Potassium | 250.77mg | 16% | |
| Total Carbs | 13.28g | 13% | |
| Sugars | 2.49g | 29% | |
| Dietary Fiber | 2.62g | 31% | |
| Protein | 7.27g | 43% | |
| Vitamin C | 16.1mg | 79% | |
| Vitamin A | 0.1mg | 9% | |
| Iron | 0.5mg | 9% | |
| Calcium | 71.7mg | 21% | |
* 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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