You won't be able to resist this veggie bake! It's got carrots, cauliflower, and broccoli, a delicious cheddar cheese sauce, and a golden brown panko topping.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • Lightly coat a 2-quart oval or rectangular baking dish with cooking spray. Preheat oven to 375 degrees F.

  • For cheese sauce, in a medium saucepan melt margarine over medium heat. Add oil. Whisk in flour until dissolved. Whisk in milk. Cook and whisk until thickened and bubbly. Add torn cheese slices; cook and stir until cheese melts. Remove from heat. Stir in sliced chile pepper, salt and, if desired, black pepper.

  • In a Dutch oven bring 5 cups water to boiling. Add carrots; cook for 4 minutes (water may not return to boiling). Add broccoli and cauliflower. Cook, uncovered, for 4 minutes more. Drain in a colander set in a sink. In the Dutch oven combine vegetables and water chestnuts. Spoon into the prepared baking dish. Top with the cheese sauce. Sprinkle panko on top of the vegetables; coat with cooking spray. Bake for 25 to 30 minutes or until vegetables are crisp-tender, cheese sauce is bubbly and topping is golden brown.


Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water. For a milder dish, remove membranes and seeds from the chile pepper.

Nutrition Facts

123.5 calories; protein 6.3g 13% DV; carbohydrates 15.5g 5% DV; exchange other carbs 1; dietary fiber 3.4g 14% DV; sugars 5.6g; fat 4.7g 7% DV; saturated fat 1.5g 8% DV; cholesterol 7.6mg 3% DV; vitamin a iu 6762.7IU 135% DV; vitamin c 42.4mg 71% DV; folate 55.3mcg 14% DV; calcium 211.9mg 21% DV; iron 0.9mg 5% DV; magnesium 18.9mg 7% DV; potassium 337.3mg 9% DV; sodium 374.8mg 15% DV.