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Posts Tagged ‘cheesy vegetable casserole’

postheadericon Cheesy Vegetable Casserole

5.00 avg. rating (90% score) - 1 vote

Cheesy Vegetable Casserole is an easy, cheesy, creamy and healthy recipe. It is a low calories, low fat, low cholesterol, low sodium, low sugars, low carbohydrates, diabetic, vegetarian and a WeightWatchers (3) PointsPlus recipe. Broccoli, cauliflower and carrots in a cheddar and cream cheese sauce cooked in the oven for a delicious and healthy side dish. Makes (12) Servings. Cheesy Vegetable Casserole will be loved by everyone in your family.cheesy-vegetable-casserole

INGREDIENTS:

Nonstick Cooking Spray
2 (16 oz) bags frozen broccoli, cauliflower, & carrots, thawed.
(To thaw: Place vegetables in a large colander. Run cool water over vegetables. Let stand 15 minutes to drain).

1 (12 oz) can evaporated skim milk
1/4 cup finely chopped onions
1/2 of an (8oz) bar Neufchatel cheese, softened & cut up
2 tbsp all-purpose flour
2 garlic cloves, minced
1/4 tsp ground black pepper
3/4 cup reduced-fat shredded sharp Cheddar cheese
2/3 cup soft whole wheat bread crumbs (about 1 slice)
2 tbsp snipped fresh parsley and/or snipped fresh basil, optional

DIRECTIONS:

1. Preheat oven to 350 F.

2. Coat a 2-quart square baking dish with the cooking spray. Arrange thawed vegetables in the baking dish. Set aside.

3. In a medium size saucepan, whisk together the evaporated milk, onion, flour, garlic and black pepper. Cook and stir over medium heat until thickened and bubbly. Remove from heat. Add cheddar cheese and  Neufchatel cheese, whisking until melted and smooth.

4. Pour cheese mixture evenly over vegetables. Toss gently to coat vegetables with sauce. Sprinkle with bread crumbs. Lightly coat crumbs with additional cooking spray.

5. Bake 40 to 45 minutes or until mixture is bubbly and crumbs are lightly browned. Let stand 5 minutes before serving. If desired, sprinkle with parsley and/or basil.

Yield: 12 servings
Serving Size: 1/2 Cup

WW PointsPlus+ = 3

Carb Choices: 1/2

Diet Exchange:
1 Vegetable + 1/2 Meat (M) + 1/2 Fat

NUTRITIONAL INFORMATION:
Calories: 104, Total Fat 4g, Saturated Fat 2g, Cholesterol 13mg, Sodium 163mg, Sugars 6g, Carbohydrates 10g, Fiber 2g, Protein 7g

IMPORTANT: www.ww-recipes.org is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

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