Steam for 10 minutes, then add the sugar snap peas or green beans and courgettes. Steam for about 5 more minutes, until
Vegetables with cheese & spring onion sauce Tuck into a healthy plateful of lightly cooked fresh vegetables with a delicious cheese and spring onion sauce. Serves: 4 adults Preparation time: 20 mins Cooking time: 20 mins Ingredients: 1 cauliflower broken into florets 200g broccoli broken into florets 4 carrots sliced 200g sugar snap peas or green beans trimmed 1 courgette sliced 20g low-fat spread 6 spring onions trimmed and finely chopped 40g plain flour 300ml 1% fat milk 50g reduced fat mature Cheddar cheese grated 1 pinch ground black pepper
What to do: 1. Put the cauliflower, broccoli and carrots in a steamer or colander positioned over a large saucepan of steadily boiling water. Steam for 10 minutes, then add the sugar snap peas or green beans and courgettes. Steam for about 5 more minutes, until the vegetables are cooked, yet still retain a little crunchiness. Alternatively, the vegetables can be cooked in a small amount of boiling water until tender. 2. When you have added the second batch of vegetables, start to make the sauce. Melt the low-fat spread in a saucepan and add the spring onions, cooking them gently for 2-3 minutes to soften them. Stir in the flour and cook gently over a low heat for 1 minute. Remove from the heat. Gradually add the milk, stirring until it is mixed in. Return to the heat and bring up to the boil, stirring all the time until the sauce thickens. 3. Add the cheese to the sauce and stir over a low heat until melted. Season with some pepper. 4. Pour the sauce over the vegetables and serve at once.
Tip 1: Steaming is a healthier way of cooking fresh vegetables, so try to use this method more often. Tip 2: If you're not confident about making the sauce, use a 25g sachet of savoury white sauce mix, following pack instructions. Omit the spring onions and add the grated reduced fat cheese once it has thickened.
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Vegetables with cheese & spring onion sauce Nutritional information: Per portion (i.e. ΒΌ recipe) 870kJ / 208kcals 16g protein 6g fat of which 2g saturates 23g carbohydrate of which 14g sugars 6g dietary fibre 181mg sodium 0.4g salt
