Directions:
- Melt butter in a heavy nonstick skillet over medium high heat.
- Sauté onion and garlic about 6 minutes until tender.
- Add flour and cook 2 minutes, stirring frequently.
- Gradually whisk in milk.
- Increase heat to high and whisk 2-3 minutes, or until mixture boils and begins to thicken.
- Reduce heat to low and stir in remaining ingredients, except cheese.
- Season with salt and pepper to taste.
- Cook until heated through.
- Serve sprinkled with Parmesan cheese.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 133.09 Kcal (557 kJ) | ||
| Calories from fat | 59.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.6g | 10% | |
|---|---|---|---|
| Cholesterol | 12.39mg | 4% | |
| Sodium | 192.45mg | 8% | |
| Potassium | 488.82mg | 10% | |
| Total Carbs | 12.62g | 4% | |
| Sugars | 5.02g | 20% | |
| Dietary Fiber | 3.32g | 13% | |
| Protein | 8.16g | 16% | |
| Vitamin C | 10mg | 17% | |
| Vitamin A | 0.9mg | 31% | |
| Iron | 1.9mg | 11% | |
| Calcium | 272.5mg | 27% | |
| Amount Per 100 g | |||
| Calories | 66.9 Kcal (280 kJ) | ||
| Calories from fat | 29.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.32g | 10% | |
|---|---|---|---|
| Cholesterol | 6.23mg | 4% | |
| Sodium | 96.74mg | 8% | |
| Potassium | 245.71mg | 10% | |
| Total Carbs | 6.34g | 4% | |
| Sugars | 2.52g | 20% | |
| Dietary Fiber | 1.67g | 13% | |
| Protein | 4.1g | 16% | |
| Vitamin C | 5mg | 17% | |
| Vitamin A | 0.5mg | 31% | |
| Iron | 1mg | 11% | |
| Calcium | 137mg | 27% | |
* 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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