Vegetable Ramekins Recipe

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Ingredients:

Serving

1 small zucchini or yellow summer squash, halved and cut into 1/2-inch slices
1/4 cup chopped green pepper
1/3 cup broccoli florets
1 medium carrot , julienned
1 medium potato, peeled, cooked and cubed
2 tbsp butter
2 tbsp king arthur unbleached all-purpose flour
3/4 cup 2% milk
1/4 tsp garlic salt
1/8 tsp coarsely ground pepper
1/4 cup shredded cheddar cheese
1 tbsp minced fresh parsley
1 tbsp chopped walnuts

Directions:

In a large saucepan over medium heat, cook the squash, green pepper, broccoli and carrot in boiling water until crisp-tender; drain. Stir in the potato.
Spoon into two greased ovenproof 10-oz. custard cups or casseroles. In a small saucepan, melt butter; stir in flour, milk, garlic salt and pepper until smooth. Cook for 2-3 minutes, gradually adding the cheese in small amounts; cook and stir until cheese is melted.
Pour over vegetables. Sprinkle with parsley and walnuts. Bake, uncovered, at 350° for 20-25 minutes or until sauce is bubbly. Yield: 2 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	362.29 Kcal (1517 kJ)
Calories from fat	166.39 Kcal
		% Daily Value*
Total Fat	18.49g	28%
Cholesterol	47.2mg	16%
Sodium	217.91mg	9%
Potassium	728.13mg	15%
Total Carbs	38.77g	13%
Sugars	14.91g	60%
Dietary Fiber	3.92g	16%
Protein	10.97g	22%
Vitamin C	42.5mg	71%
Vitamin A	1.3mg	44%
Iron	1.5mg	8%
Calcium	273.9mg	27%

Amount Per 100 g
Calories	121.08 Kcal (507 kJ)
Calories from fat	55.61 Kcal
		% Daily Value*
Total Fat	6.18g	28%
Cholesterol	15.77mg	16%
Sodium	72.83mg	9%
Potassium	243.35mg	15%
Total Carbs	12.96g	13%
Sugars	4.98g	60%
Dietary Fiber	1.31g	16%
Protein	3.67g	22%
Vitamin C	14.2mg	71%
Vitamin A	0.4mg	44%
Iron	0.5mg	8%
Calcium	91.6mg	27%

* 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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