| CATEGORY |
CUISINE |
TAG |
YIELD |
| Vegetables, Dairy, Grains |
Italian |
Vegetables, Low-cal |
12 |
Servings |
INGREDIENTS
| 1 |
c |
Milk — skim |
| 2 |
tb |
Flour — whole wheat |
| 1/4 |
ts |
Mustard — dry |
| 1/2 |
ts |
Garlic — powder |
| 1/4 |
ts |
Pepper — white |
| 1 |
ts |
Veg. Seasoning — salt-free |
| 1 |
c |
Ricotta — skim-milk cheese |
| 20 |
oz |
Broccoli — defrosted |
|
|
Flowerets |
| 1 |
|
Pepper — red or green |
|
|
Sweet |
|
|
Pepper-seeded cut in |
|
|
Slivers |
| 2 |
|
Zucchini — cut in 1/4" |
|
|
Sliced |
| 1 |
c |
Onion — chopped |
| 3 |
|
Carrots — thinly sliced |
| 1/4 |
c |
Bread crumbs — dried |
|
|
Italian |
| 2 |
tb |
Parmesan — Grated cheese |
| 1/4 |
c |
Pecans — chopped |
INSTRUCTIONS
In small saucepan, blend milk with flour until smooth. Add mustard, garlic
pwoder, pepper and vegetable seasoning. Place over medium heat and stir
until mixture coats spoon. Add Ricotta cheese to sauce and whisk until
smooth. Combine broccoli, peppers, zucchini, onion and carrots. Place half
the vegetables in 1 1/2 quart casserole dish, and top with half the sauce.
Repeat.. Mix bread brumbs, Parmesan cheese and pecans together. Sprinkle
over casserole. Bake in preheated 375F oven for 25 minuets. Calories: 77
Protein 6g/Fat 2g/Carbohydrate 10g/Fiber 2.9 g/Sodium 113 mg/Calcium
76mg/Vitamin A 603RE/Vitamin C35mg/Iron .8mg
Recipe By :
From:
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip
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