Prawn & Vegetable Bake Recipe

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Prawn & Vegetable Bake
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Ingredients
12
Count
Nutrition
295
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Preheat the oven to 180C/350F/GM4.
  2. Take an oval ceramic or ovenproof glass baking dish (9 x13 approx).
  3. Arrange the cauliflower and broccoli florets in the dish so that there is an attractive balance of colour.
  4. Next arrange the carrot slices between the cauli and broccoli, again ensuring an attractive balance of colour.
  5. Now scatter the prawns evenly over the whole dish.
  6. Set aside.
  7. Melt the butter in a medium sized saucepan and then stir in the flour, using a wooden spoon.
  8. Cook for two minutes, stirring all the time.
  9. Now start to add the milk a little at a time, stirring all the time.
  10. As the mixture thickens add more milk and keep stirring.
  11. As the sauce thickens you might like to change to a whisk since this will ensure a smoother sauce.
  12. When all the milk has been absorbed into the sauce, add the Roulade soft cheese and half the chives.
  13. Season with a little cayenne pepper.
  14. Stir and cook for two minutes before spooning carefully over the contents of the dish.
  15. Mix the breadcrumbs and the grated Cheddar cheese.
  16. Scatter evenly over the dish and bake in the oven for 25/30 minutes until the top is golden brown.
  17. Scatter the remaining chives over the dish before serving.
  18. Serve with steamed baby new potatoes, preferably Jersey Royals, if desired although this dish is sufficiently filling to stand alone.
  19. You do not need to be too strict about the quantities of vegetables so long as you fill the dish.
  20. BE SURE THAT YOU DO NOT OVERSTEAM THE VEGETABLES IN THE FIRST PLACE!
  21. They must retain a crunch.
  22. Be sure to refresh them in cold running water as soon as they are removed from the steamer.
  23. This not only stops further cooking but also helps to retain the vibrant colours which make the dish attractive to the eye.
  24. This dish is very versatile and is easily adapted to a vegetarian dish- simply leave out the prawns!
  25. I also like to use wafers of thinly sliced ham as an alternative to prawns and I tend to add a little garlic to the cheese sauce because I like it!
  26. 'Roulade'is a garlic and herb flavoured cream cheese and any similarly flavoured cream cheese may be substituted.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 295.41 Kcal (1237 kJ)
Calories from fat 132.03 Kcal
% Daily Value*
Total Fat 14.67g 23%
Cholesterol 108.18mg 36%
Sodium 558.69mg 23%
Potassium 630.32mg 13%
Total Carbs 22.26g 7%
Sugars 8.13g 33%
Dietary Fiber 4.17g 17%
Protein 19.18g 38%
Vitamin C 64.3mg 107%
Vitamin A 0.5mg 16%
Iron 1.2mg 6%
Calcium 294.7mg 29%
Amount Per 100 g
Calories 98.29 Kcal (412 kJ)
Calories from fat 43.93 Kcal
% Daily Value*
Total Fat 4.88g 23%
Cholesterol 35.99mg 36%
Sodium 185.88mg 23%
Potassium 209.71mg 13%
Total Carbs 7.41g 7%
Sugars 2.71g 33%
Dietary Fiber 1.39g 17%
Protein 6.38g 38%
Vitamin C 21.4mg 107%
Vitamin A 0.2mg 16%
Iron 0.4mg 6%
Calcium 98mg 29%

* 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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Recipe Tags

Weightwatchers Points

  • 6.3
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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