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Photo:Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
Prep Time:30 minsAdditional Time:50 minsTotal Time:1 hr 20 minsServings:12Yield:12 servingsJump to Nutrition Facts
Prep Time:30 minsAdditional Time:50 minsTotal Time:1 hr 20 minsServings:12Yield:12 servings
Prep Time:30 mins
Prep Time:
30 mins
Additional Time:50 mins
Additional Time:
50 mins
Total Time:1 hr 20 mins
Total Time:
1 hr 20 mins
Servings:12
Servings:
12
Yield:12 servings
Yield:
12 servings
Jump to Nutrition Facts
Jump to recipe
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)IngredientsNonstick cooking spray2(16 ounce) packagesfrozen broccoli, cauliflower and carrots, thawed and rinsed (see Tip)1(12 ounce) canevaporated fat-free milk¼cupfinely chopped onion2tablespoonsall-purpose flour2clovesgarlic, minced¼teaspoonblack pepper¾cupshredded reduced-fat Cheddar cheese(3ounces)½(8 ounce) packagereduced-fat cream cheese (Neufchâtel), cut up and softened⅔cupsoft whole-wheat breadcrumbs(1slice)2tablespoonssnipped fresh parsley and/or snipped fresh basil(Optional)
Cook Mode(Keep screen awake)
Ingredients
Nonstick cooking spray
2(16 ounce) packagesfrozen broccoli, cauliflower and carrots, thawed and rinsed (see Tip)
1(12 ounce) canevaporated fat-free milk
¼cupfinely chopped onion
2tablespoonsall-purpose flour
2clovesgarlic, minced
¼teaspoonblack pepper
¾cupshredded reduced-fat Cheddar cheese(3ounces)
½(8 ounce) packagereduced-fat cream cheese (Neufchâtel), cut up and softened
⅔cupsoft whole-wheat breadcrumbs(1slice)
2tablespoonssnipped fresh parsley and/or snipped fresh basil(Optional)
DirectionsPreheat oven to 350°F. Coat a 2-quart square baking dish with cooking spray. Arrange 2 (16 ounce) packages of thawed vegetables in the baking dish. Set aside.In a medium saucepan, whisk together 12 ounces evaporated milk, 1/4 cup onion, 2 tablespoons flour, 2 garlic cloves and 1/4 teaspoon pepper. Cook and stir over medium heat until thickened and bubbly. Remove from heat. Add 3/4 cup Cheddar cheese and 1/2 (8 ounce) package cream cheese, whisking until melted and smooth.Photographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyPour cheese mixture evenly over vegetables. Toss gently to coat vegetables with sauce. Sprinkle with 2/3 cup breadcrumbs. Lightly coat crumbs with additional cooking spray.Photographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyBake for 40 to 45 minutes or until mixture is bubbly and crumbs are lightly browned. Let stand for 5 minutes before serving. If desired, sprinkle with 2 tablespoons of parsley and/or basil.Equipment2-quart square baking dishTo make aheadCook the vegetables a day prior to assembling the dish (Step 1). Or assemble the entire dish the day before, bring it to room temperature and continue on with Step 4.Frequently Asked QuestionsWe chose evaporated milk because it thickens the cheese sauce, making it creamy and smooth. Although alternatives like whole milk and 2% milk exist, we wouldn’t substitute evaporated milk.This simple side dish can be prepared for a weeknight dinner and pairs well with many main dishes, includingCrispy Roast Chicken,Mustard-Maple Pork Tenderloin,Rosemary & Garlic-Basted Sirloin Steakand20-Minute Honey-Glazed Salmon.Cheesy vegetable bake can also be the main course when paired withMushroom Rice,Herbed Lemon Orzo,Couscous & Chickpea SaladorBaked Kale Salad with Crispy Quinoa.You can store the dish in an airtight container for 3 days. However, it is best enjoyed fresh, as the texture of the vegetables can degrade over time. You can also freeze it, either cooked or uncooked, in an airtight container for about 3 months. When ready to serve, let it thaw in the refrigerator before heating it in the oven at 350°F until it reaches your desired temperature.We believe that whole-wheat breadcrumbs are the best option for this recipe; however, you can use regular breadcrumbs or crushed crackers as an alternative.Diabetic Living Magazine; updated September 2022
Directions
Preheat oven to 350°F. Coat a 2-quart square baking dish with cooking spray. Arrange 2 (16 ounce) packages of thawed vegetables in the baking dish. Set aside.In a medium saucepan, whisk together 12 ounces evaporated milk, 1/4 cup onion, 2 tablespoons flour, 2 garlic cloves and 1/4 teaspoon pepper. Cook and stir over medium heat until thickened and bubbly. Remove from heat. Add 3/4 cup Cheddar cheese and 1/2 (8 ounce) package cream cheese, whisking until melted and smooth.Photographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyPour cheese mixture evenly over vegetables. Toss gently to coat vegetables with sauce. Sprinkle with 2/3 cup breadcrumbs. Lightly coat crumbs with additional cooking spray.Photographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyBake for 40 to 45 minutes or until mixture is bubbly and crumbs are lightly browned. Let stand for 5 minutes before serving. If desired, sprinkle with 2 tablespoons of parsley and/or basil.Equipment2-quart square baking dishTo make aheadCook the vegetables a day prior to assembling the dish (Step 1). Or assemble the entire dish the day before, bring it to room temperature and continue on with Step 4.Frequently Asked QuestionsWe chose evaporated milk because it thickens the cheese sauce, making it creamy and smooth. Although alternatives like whole milk and 2% milk exist, we wouldn’t substitute evaporated milk.This simple side dish can be prepared for a weeknight dinner and pairs well with many main dishes, includingCrispy Roast Chicken,Mustard-Maple Pork Tenderloin,Rosemary & Garlic-Basted Sirloin Steakand20-Minute Honey-Glazed Salmon.Cheesy vegetable bake can also be the main course when paired withMushroom Rice,Herbed Lemon Orzo,Couscous & Chickpea SaladorBaked Kale Salad with Crispy Quinoa.You can store the dish in an airtight container for 3 days. However, it is best enjoyed fresh, as the texture of the vegetables can degrade over time. You can also freeze it, either cooked or uncooked, in an airtight container for about 3 months. When ready to serve, let it thaw in the refrigerator before heating it in the oven at 350°F until it reaches your desired temperature.We believe that whole-wheat breadcrumbs are the best option for this recipe; however, you can use regular breadcrumbs or crushed crackers as an alternative.
Preheat oven to 350°F. Coat a 2-quart square baking dish with cooking spray. Arrange 2 (16 ounce) packages of thawed vegetables in the baking dish. Set aside.
In a medium saucepan, whisk together 12 ounces evaporated milk, 1/4 cup onion, 2 tablespoons flour, 2 garlic cloves and 1/4 teaspoon pepper. Cook and stir over medium heat until thickened and bubbly. Remove from heat. Add 3/4 cup Cheddar cheese and 1/2 (8 ounce) package cream cheese, whisking until melted and smooth.
Pour cheese mixture evenly over vegetables. Toss gently to coat vegetables with sauce. Sprinkle with 2/3 cup breadcrumbs. Lightly coat crumbs with additional cooking spray.
Bake for 40 to 45 minutes or until mixture is bubbly and crumbs are lightly browned. Let stand for 5 minutes before serving. If desired, sprinkle with 2 tablespoons of parsley and/or basil.
Equipment
2-quart square baking dish
To make aheadCook the vegetables a day prior to assembling the dish (Step 1). Or assemble the entire dish the day before, bring it to room temperature and continue on with Step 4.
To make ahead
Cook the vegetables a day prior to assembling the dish (Step 1). Or assemble the entire dish the day before, bring it to room temperature and continue on with Step 4.
Frequently Asked QuestionsWe chose evaporated milk because it thickens the cheese sauce, making it creamy and smooth. Although alternatives like whole milk and 2% milk exist, we wouldn’t substitute evaporated milk.This simple side dish can be prepared for a weeknight dinner and pairs well with many main dishes, includingCrispy Roast Chicken,Mustard-Maple Pork Tenderloin,Rosemary & Garlic-Basted Sirloin Steakand20-Minute Honey-Glazed Salmon.Cheesy vegetable bake can also be the main course when paired withMushroom Rice,Herbed Lemon Orzo,Couscous & Chickpea SaladorBaked Kale Salad with Crispy Quinoa.You can store the dish in an airtight container for 3 days. However, it is best enjoyed fresh, as the texture of the vegetables can degrade over time. You can also freeze it, either cooked or uncooked, in an airtight container for about 3 months. When ready to serve, let it thaw in the refrigerator before heating it in the oven at 350°F until it reaches your desired temperature.We believe that whole-wheat breadcrumbs are the best option for this recipe; however, you can use regular breadcrumbs or crushed crackers as an alternative.
Frequently Asked Questions
We chose evaporated milk because it thickens the cheese sauce, making it creamy and smooth. Although alternatives like whole milk and 2% milk exist, we wouldn’t substitute evaporated milk.
This simple side dish can be prepared for a weeknight dinner and pairs well with many main dishes, includingCrispy Roast Chicken,Mustard-Maple Pork Tenderloin,Rosemary & Garlic-Basted Sirloin Steakand20-Minute Honey-Glazed Salmon.Cheesy vegetable bake can also be the main course when paired withMushroom Rice,Herbed Lemon Orzo,Couscous & Chickpea SaladorBaked Kale Salad with Crispy Quinoa.
This simple side dish can be prepared for a weeknight dinner and pairs well with many main dishes, includingCrispy Roast Chicken,Mustard-Maple Pork Tenderloin,Rosemary & Garlic-Basted Sirloin Steakand20-Minute Honey-Glazed Salmon.
Cheesy vegetable bake can also be the main course when paired withMushroom Rice,Herbed Lemon Orzo,Couscous & Chickpea SaladorBaked Kale Salad with Crispy Quinoa.
You can store the dish in an airtight container for 3 days. However, it is best enjoyed fresh, as the texture of the vegetables can degrade over time. You can also freeze it, either cooked or uncooked, in an airtight container for about 3 months. When ready to serve, let it thaw in the refrigerator before heating it in the oven at 350°F until it reaches your desired temperature.
We believe that whole-wheat breadcrumbs are the best option for this recipe; however, you can use regular breadcrumbs or crushed crackers as an alternative.
Diabetic Living Magazine; updated September 2022
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Nutrition Facts(per serving)104Calories4gFat10gCarbs7gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Jan Valdez
andLinda Frahm
Linda Frahm
