Cheesy Vegetable Bake

Cheesy Vegetable Bake

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From: Diabetic Living Magazine

This Cheesy Vegetable Bake casserole has 7 grams of protein and only 4 grams of fat per serving, making it an ideal side dish for any dinner. Using reduced-fat cheeses lowers the fat content of this recipe but does not compromise flavor.

Ingredients 12 servings

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Original recipe yields 12 servings
Nutrition per serving may change if servings are adjusted.
  • Nonstick cooking spray
  • 2 (16 ounce) packages frozen broccoli, cauliflower and carrots, thawed and rinsed (see Tip)
  • 1 (12 ounce) can evaporated fat-free milk
  • ¼ cup finely chopped onion
  • 2 tablespoons all-purpose flour
  • 2 cloves garlic, minced
  • ¼ teaspoon black pepper
  • ¾ cup shredded reduced-fat cheddar cheese (3 ounces)
  • ½ (8 ounce) package reduced-fat cream cheese (Neufchatel), cut up and softened
  • ⅔ cup soft whole-wheat bread crumbs (1 slice)
  • 2 tablespoons snipped fresh parsley and/or snipped fresh basil (optional)


  • Prep

  • Ready In

  1. Preheat oven to 350°F. Coat a 2-quart square baking dish with cooking spray. Arrange thawed vegetables in the baking dish. Set aside.
  2. In a medium saucepan, whisk together evaporated milk, onion, flour, garlic and pepper. Cook and stir over medium heat until thickened and bubbly. Remove from heat. Add cheddar cheese and cream cheese, whisking until melted and smooth.
  3. Pour cheese mixture evenly over vegetables. Toss gently to coat vegetables with sauce. Sprinkle with bread crumbs. Lightly coat crumbs with additional cooking spray.
  4. Bake for 40 to 45 minutes or until mixture is bubbly and crumbs are lightly browned. Let stand for 5 minutes before serving. If desired, sprinkle with parsley and/or basil.
  • Tip: Thaw vegetables overnight in the refrigerator or place vegetables in a large colander. Run cool water over vegetables. Let stand for 15 minutes to drain.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 104 calories; 4 g fat(2 g sat); 2 g fiber; 10 g carbohydrates; 7 g protein; 9 mcg folate; 13 mg cholesterol; 6 g sugars; 2,111 IU vitamin A; 17 mg vitamin C; 167 mg calcium; 0 mg iron; 163 mg sodium; 134 mg potassium
  • Nutrition Bonus: Vitamin A (42% daily value), Vitamin C (28% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetables, ½ fat, ½ medium-fat protein

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