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Vegetable Casserole with Dijon-Cheese Sauce Recipe

 

Ingredients

Servings: 6

 

1 1/2 pounds red potatoes, thinly sliced

1 cup fresh or frozen cauliflower florets

1 1/2 medium carrots, sliced

1/2 medium red bell pepper, sliced

2 slices of bread, torn into small pieces

2 tbsp cornstarch

1 1/2 cups fat-free milk, divided use

6 3/4-ounce slices reduced-fat American cheese

1 tsp Dijon mustard

1/2 tsp salt

1/8 tsp cayenne

 

Nutrition Facts

 

Exchanges/Choices:

2 Starch

1 Vegetable

1/2 Fat

 

Calories 218

    Calories from Fat 33

Fat 4g

    Saturated Fat 2.0g

Cholesterol 11mg

Sodium 590mg

Carbohydrate 37g

    Dietary Fiber 4g

    Sugar 8g

Protein 10g

Cooking Methods

  1. Put a steamer basket in a small amount of simmering water in a Dutch oven. Put the potatoes, broccoli, cauliflower, carrots and bell pepper in the basket. Cook, covered, for 12 minutes, or until the potatoes are just tender. Transfer to an 11x7x2-inch baking dish.
  2. Meanwhile, preheat the broiler. In a food processor or blender, process the bread until the texture of coarse bread crumbs.
  3. In a small bowl, stir together the cornstarch and 1/2 cup milk until the cornstarch is completely dissolved.
  4. In a medium saucepan, stir together the remaining 1 cup milk and the cornstarch mixture. Bring to a boil over medium-high heat, stirring frequently with a flat spatula. Boil until thickened, stirring frequently. Remove from the heat.
  5. Stir the cheese, mustard, salt and cayenne into the sauce until the cheese melts. Pour over the vegetables. Sprinkle with the bread crumbs.
  6. Broil for 1 1/2 to 2 minutes, or until browned. Remove from the broiler and let stand for 20 minutes before serving to allow the sauce to thicken slightly.

Fun Facts / Cooking Tips

The standing time gives the flavors of the no-bake casserole time to be absorbed and lets the sauce thicken, so don't rush this step. The end result of this delicious recipe for diabetics is worth a few minutes' wait.

 

 

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