Baked Carrots

Preparation time: 10 min Servings: 4
Cooking time: 25 min

Ingredients:

1-1/3 tbsp all purpose flour
1-1/3 tbsp unsalted butter
1/2 cup seasoned breadcrumbs
1 lb carrots, peeled and cut into .25 in. thick slices
1 oz Swiss cheese, grated
1/4 cup onions, minced
1 cup skim milk, hot

Cooking Directions:

Preheat oven to 375°F. Place carrots in a steamer basket over boiling water. Cover saucepan and steam 3 minutes or until tender. Transfer half the carrots to the bottom of a baking dish. Sprinkle half the cheese over carrots. Add remaining carrots and sprinkle with remaining cheese. Melt butter in a heavy saucepan over medium heat. Sauté onion 2-3 minutes or until tender. Whisk in flour and salt to taste. Cook 1-2 minutes or until mixture begins to bubble. Very gradually whisk in hot milk and stir until sauce is thickened. Pour sauce over carrots and cheese. Sprinkle with breadcrumbs. Bake 15-20 minutes or until top is golden.

Nutritionist Recommended For:

Nutrition Facts

Calories 190
% Calories From Fat 32.7%
Total Fat 6.9g
Saturated Fats 4g
Mono-unsaturated Fats 1.7g
Poly-unsaturated Fats 0.7g
Cholesterol 18mg
Sodium 370mg
Total Carbohydrates 26g
Dietary Fiber 4.4g
Sugar 8.4g
Protein 7.4g

More Information

Vitamins

Thiamin B1 0.28 mg
Vitamin B12 0.57 mcg
Vitamin K 23 mcg
Vitamin A 20000 IU
Niacin B3 1.9 mg
Pantothenic Acid 0.63 mg
Riboflavin B2 0.26 mg
Vitamin C 5.2 mg
Vitamin D 28 IU
Vitamin B6 0.24 mg
Vitamin E 1.4 mg
Choline 22 mg

Minerals

Manganese 0.36 mg
Magnesium 29 mg
Calcium 200 mg
Zinc 1 mg
Phosphorus 170 mg
Copper 0.075 mg
Fluoride 56 mcg
Selenium 8.7 mcg
Sodium 370 mg
Potassium 420 mg
Iron 1.3 mg

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