vegetable cooking spray
\n1 C. chopped onion
\n1 C. vegetable broth – canned
\n1 C. chopped cauliflower
\n1\/2 C. sliced carrot
\n1\/2 C. sliced green beans
\n1 jalape\u00f1o pepper – halved lengthwise
\n1\/4 C. all-purpose flour
\n3 C. 2% low-fat milk
\n1\/4 tsp. white pepper
\n1 Dash ground red pepper
\n11 oz. whole-kernel corn – drained
\n2\/3 C. shredded reduce fat sharp cheddar cheese – (2-2\/3 oz.)<\/p>\n
Coat a large saucepan with cooking spray; place over medium heat until hot. Add onion; saut\u00e9 until tender. Add broth, cauliflower, carrot, green beans, and jalape\u00f1o; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Place flour in a medium bowl. Gradually add milk, stirring with a wire whisk until blended. Add milk mixture, white pepper, red pepper, and corn to pan; stir well. Cook over medium heat until thickened (10 minutes), stirring constantly. Whisk in cheese. Serve hot.<\/p>\n
Yield: 4 servigns
\nCalories: 230
\nFat: 6g
\nFiber: 2.4g<\/p>\n","protected":false},"excerpt":{"rendered":"
vegetable cooking spray 1 C. chopped onion 1 C. vegetable broth – canned 1 C. chopped cauliflower 1\/2 C. sliced carrot 1\/2 C. sliced green beans 1 jalape\u00f1o pepper – halved lengthwise 1\/4 C. all-purpose flour 3 C. 2% low-fat milk 1\/4 tsp. white pepper 1 Dash ground red pepper 11 oz. whole-kernel corn – drained 2\/3 C. shredded reduce fat sharp cheddar cheese – (2-2\/3 oz.) Coat a large saucepan with cooking spray; place over medium heat until hot….<\/p>\n