Nutrition per serving may change if servings are adjusted.
1 slice whole-grain bread
¼ cup slivered almonds
Nonstick cooking spray
4 medium carrots, peeled and cut crosswise into 1-inch-thick pieces
3 cups broccoli florets
3 cups cauliflower florets
¾ cup chopped sweet onion (such as Vidalia or Walla Walla)
2 cloves garlic, minced
¼ teaspoon salt
¼ teaspoon ground black pepper
1¼ cups nonfat milk
3 tablespoons all-purpose flour
2 tablespoons dry white wine or fat-free milk
Place bread in a blender or small food processor; blend or process to make coarse crumbs. In a small bowl, combine breadcrumbs and almonds; coat with cooking spray. Toss mixture; coat again with cooking spray. Coat a large nonstick skillet with cooking spray; preheat over medium heat for 2 minutes. Add crumb mixture; cook for about 5 minutes or until the nuts are toasted, stirring frequently. Remove from the pan; set aside.
In a Dutch oven, bring a large amount of water to boiling. Add carrots; cook for 3 minutes. Add broccoli and cauliflower; cook for 3 to 5 minutes more or just until vegetables are tender. Drain well. Set aside.
Coat the large nonstick skillet with cooking spray again; preheat over medium heat. Add onion; cook about 5 minutes or until tender, stirring occasionally. Stir in garlic, salt and pepper. In a small bowl, whisk together milk and our until smooth. Add to the onion mixture. Cook and stir until thickened and bubbly. Stir in wine (or milk) and vegetables; heat through.
Serve the vegetables sprinkled with the toasted crumb mixture.