Rarebit Potatoes With Vegetables
|Baking potatoes||4 Large|
|Onion||1 Small, chopped|
|Garlic||1 Clove (5 gm), minced|
|Olive oil||1⁄2 Teaspoon|
|Carrots||2 , thinly sliced|
|Stalk celery||1 , thinly sliced|
|Peas||1 Cup (16 tbs)|
|Whole wheat pastry flour||2 Tablespoon|
|Skim milk||2 Cup (32 tbs)|
|Shredded reduced fat cheddar cheese||1⁄3 Cup (5.33 tbs)|
Scrub and dry the potatoes.
Pierce several times with a fork.
Place in a square pattern on a paper towel.
Microwave on high for 15 minutes, turning and rearranging the potatoes twice during this time, until the potatoes are just tender enough to pierce with a sharp knife.
Transfer to a 350° oven, placing the potatoes directly on the rack.
In a 2-quart casserole, combine the onions, garlic, and oil.
Microwave on high for 2 minutes.
Stir in the carrots and celery.
Microwave on high for 4 minutes, or until the carrots are crisp-tender.
Cut the florets from the broccoli stalk and separate them into bite-size pieces.
Peel the stem and thinly slice.
Add the broccoli and peas to the casserole.
Microwave on high for 4 to 5 minutes, or until the broccoli is crisp-tender.
In a 1-quart saucepan over medium heat, melt the margarine or butter.
Add the flour and stir over heat for 1 minute.
Whisk in 1 1/2 cups of the milk.
Cook, stirring, until the sauce is bubbly and begins to thicken.
Add the Cheddar, remove from the heat, and stir until the cheese is melted.
Add enough of the remaining milk to make the sauce the consistency of light cream.
Pour the sauce over the cooked vegetables and stir to combine.
Slit open the baked potatoes.
Spoon the sauce over them.
Serving size: Complete recipe
Calories 1764 Calories from Fat 340
% Daily Value*
Total Fat 38 g58.8%
Saturated Fat 11 g55.1%
Trans Fat 0 g
Cholesterol 35.3 mg11.8%
Sodium 781 mg32.5%
Total Carbohydrates 300 g100.1%
Dietary Fiber 31.1 g124.5%
Sugars 51.3 g
Protein 67 g134.2%
Vitamin A 463.2% Vitamin C 279.4%
Calcium 129.7% Iron 78.4%
*Based on a 2000 Calorie diet