Vegetables in Cream Sauce

Vegetables in Cream Sauce
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Choose vegetables that are dark green, red, or orange more often and try to eat more dry beans and peas. 

Vegetables in Cream Sauce
Yield: 4 servings

Ingredients:

  • 2 Tablespoons margarine
  • 2 Tablespoons all-purpose flour
  • 1 cup low-fat milk
  • salt and pepper to taste
  • 2 cups vegetables, fresh, canned or frozen, cooked (see note below)

Directions:

  1. Wash hands with soap and water.
  2. In a large saucepan, melt margarine. Stir in flour.
  3. Slowly add milk, stirring until smooth.
  4. Cook and stir over low heat until mixture is thickened.
  5. Stir in salt, pepper, and vegetables.
Notes: 

For cheese sauce, stir in 3/4 cup shredded cheese after step 3.

If using fresh vegetables, be sure to scrub them with clean vegetable brush under running water.

Nutrition Information:

  • Serving Size (1/4 of recipe):
  • Calories 160
  • Total Fat 7g
  • Saturated Fat 2g
  • Cholesterol 5mg
  • Sodium 220mg
  • Total Carbohydrates 21g
  • Fiber 5g
  • Total Sugars 3g
  • Protein 6g
  • Vitamin A 120%
  • Vitamin C 20%
  • Calcium 10%
  • Iron 8%