Directions:
- Preheat oven to 375°.
- Steam broccoli and cauliflower, covered, 5 minutes or until crisp-tender. Drain well; set aside.
- Combine breadcrumbs and next 5 ingredients; stir well, and set aside.
- Place flour in a small saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium-high heat, and cook 1 minute or until thick, stirring constantly. Remove from heat; add cheese, stirring until cheese melts.
- Combine vegetables and cheese sauce, stirring well to coat. Spoon mixture into a 1-quart baking dish coated with cooking spray. Sprinkle with breadcrumb mixture. Bake at 375° for 25 minutes or until breadcrumbs are lightly browned. Let stand 5 minutes before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 201.09 Kcal (842 kJ) | ||
| Calories from fat | 30.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.44g | 5% | |
|---|---|---|---|
| Cholesterol | 3.61mg | 1% | |
| Sodium | 215.15mg | 9% | |
| Potassium | 497.37mg | 11% | |
| Total Carbs | 36.74g | 12% | |
| Sugars | 8.53g | 34% | |
| Dietary Fiber | 5.66g | 23% | |
| Protein | 7.31g | 15% | |
| Vitamin C | 66.8mg | 111% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 2.6mg | 14% | |
| Calcium | 87.9mg | 9% | |
| Amount Per 100 g | |||
| Calories | 107.19 Kcal (449 kJ) | ||
| Calories from fat | 16.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.83g | 5% | |
|---|---|---|---|
| Cholesterol | 1.93mg | 1% | |
| Sodium | 114.69mg | 9% | |
| Potassium | 265.13mg | 11% | |
| Total Carbs | 19.58g | 12% | |
| Sugars | 4.55g | 34% | |
| Dietary Fiber | 3.02g | 23% | |
| Protein | 3.9g | 15% | |
| Vitamin C | 35.6mg | 111% | |
| Iron | 1.4mg | 14% | |
| Calcium | 46.9mg | 9% | |
* 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.
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