Ingredients
- 2 zucchini in (cut)
- 1 pepper (red)
- 575 gr broccoli defrosted flowerets
- 240 ml milk skim
- 240 ml ricotta skim milk cheese
- 120 gr onion (chopped)
- 34 gr pecans (chopped)
- 28 gr bread crumbs italian (dried)
- 16 gr flour wheat (whole)
- 10 gr parmesan cheese (grated)
- 3 gr ve seasoning salt free
- 1 ml mustard dry
- 1 gr garlic powder
- 1 gr pepper (white)
- 3 slices carrots thinly (sliced)
In small saucepan, blend milk with flour until smooth. Add mustard, garlic pwoder, pepper and vegetable seasoning. Place over medium heat and stir until mixture coats spoon. Add Ricotta cheese to sauce and whisk until smooth. Combine broccoli, peppers, zucchini, onion and carrots. Place half the vegetables in 1.5 quart casserole dish, and top with half the sauce. Repeat.. Mix bread brumbs, Parmesan cheese and pecans together. Sprinkle over casserole. Bake in preheated 190ºC oven for 25 minuets. Calories: 77 Protein 6g/Fat 2g/Carbohydrate 10g/Fiber 2.9 g/Sodium 113 mg/Calcium 76mg/Vitamin A 603RE/Vitamin C35mg/Iron .8mg
