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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Saucy Oven Veggies 

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Posts: 1,795
8/20/08 2:36 P

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Saucy Oven Veggies
Cooking Healthy with a Microwave, pg 270
Freezes well

How could any vegetable dish this scrumptious be good for you? Not only are you getting your daily veggies, you’re also enjoying a sauce rich in calcium---but I bet you won’t be thinking about any of these nutrition facts when you “ooh” and “aah” over the flavor!
Serves 6

1/2 cup Kraft fat-free mayonnaise
1/2 cup fat-free milk
1/4 cup Land O Lakes Fat Free Half & Half
1/4 cup Kraft Reduced Fat Parmesan Style Grated Topping
1 tablespoon dried onion flakes
1 tablespoon dried parsley flakes
1/8 teaspoon black pepper
2 (10-ounce) packages frozen mixed vegetables, thawed
15 Ritz Reduced Fat Crackers, made into crumbs

Preheat convection oven to 350 degrees. Spray an 8-by-8-inch cake pan with butter-flavored cooking spray. In a large bowl, combine mayonnaise, milk, and half & half. Add Parmesan cheese, onion flakes, and black pepper. Mix well to combine. Stir in mixed vegetables. Spread mixture evenly into prepared pan. Sprinkle cracker crumbs lightly over top. Lightly spray top with butter-flavored cooking spray. Bake in convection oven for 20 to 25 minutes or until mixture is hot and bubbly. Place pan on a wire rack and let set for 5 minutes. Divide into 6 servings.

1. Thaw mixed vegetables by placing in a colander and rinsing under hot water for 1 minute.
2. A self-seal sandwich bag works great for crushing crackers.

Each serving equals:
HE: 1 bread, 1 vegetable, ½ slider, 2 optional calories

143 calories, 3 gm fat, 5 gm protein, 24 gm carbohydrate, 348 mg sodium, 94 mg calcium, 4 gm fiber

Diabetic exchanges: 1 ½ starch/carbohydrate, 1 vegetable

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