Wednesday, January 17, 2007

vegetables with cheesy béchamel

This is an excellent light meal my mommy used to make once in a while! Therefore, these vegetables with cheesy béchamel are definitely a comfort food for me. Luckily, it's a cinch to make and all these veggies provide plenty of vitamins, minerals, antioxidants, and fibers. Moreover, the cheesy béchamel contain protein and 50% of your daily calcium needs. If you like, have a slice of fresh whole-grain bread... or 2!

Vegetables with cheesy béchamel
2 servings
2 tablespoons butter
2 tablespoons all-purpose flour
1 cup low fat milk
1 cup grated part-skim mozzarella
1/2 teaspoon salt
1 teaspoon mustard powder
1 teaspoon dried basil
1 cup cauliflower, chopped
1 cup broccoli, chopped
1 cup carrot, chopped
  1. In a small saucepan, melt the butter.
  2. Add the flour and whisk. Cook for 1 minute.
  3. Add the milk, gradually, whisking constantly. Add the salt, mustard powder, and basil.
  4. Heat at medium intensity until the mixture gets to a boil and becomes thicker.
  5. Take off from the heat. Add the cheese and mix well.
  6. Meanwhile, cook the vegetables.
  7. When everything is ready, serve the cheesy béchamel over the vegetables and bon appétit!
Nutrition facts
for 1 serving
370 calories, 20 g fat, 11 g saturated,
31 g carbs, 9 g fiber, 20 g protein

n.b. okay, it's a little high in fat,
but all the veggies will make up for it! :p

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