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Elements
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1 pound yellow squash, thinly sliced
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½ cup chopped onion
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1 tablespoon decrease-plump margarine or vegetable oil unfold
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1 tablespoon all-goal flour
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½ cup plump-free milk
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½ cup shredded diminished-plump cheddar cheese (2 oz)
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¼ teaspoon floor shadowy pepper
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⅛ teaspoon salt
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Nonstick cooking spray
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½ cup relaxed whole wheat bread crumbs, toasted
Directions
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Preheat oven to 350 degrees F. In a spruce saucepan, cook dinner squash and onion in a tiny amount of boiling water for five to 10 minutes or except delicate; drain and space apart.
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Meanwhile, in a medium saucepan, soften margarine over medium heat. Sprint in flour except smartly mixed. Frequently hobble in milk; cook dinner and hobble except mixture is thickened and bubbly. Remove from heat. Sprint in cheese, pepper and salt except cheese is melted. Add squash mixture; toss to coat.
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Coat a 1- to 1 1/2-quart baking dish, casserole, or souffle dish with nonstick cooking spray. Spoon in squash mixture. Sprinkle evenly with bread crumbs. Bake about 25 minutes or except golden brown and heated by approach to.
On the origin looked: Diabetic Living Journal
Nutrition Facts (per serving)
| 72 | Calories |
| 3g | Fats |
| 8g | Carbs |
| 5g | Protein |
| Nutrition Facts | |
|---|---|
|
Servings Per Recipe 6 |
|
|
Serving Dimension 1/2 cup |
|
|
Calories 72 |
|
| % Day-to-day Price * | |
|
Entire Carbohydrate 8g |
3% |
|
Dietary Fiber 1g |
5% |
|
Entire Sugars 3g |
|
|
Protein 5g |
9% |
|
Entire Fats 3g |
4% |
|
Saturated Fats 1g |
7% |
|
Ldl cholesterol 7mg |
2% |
|
Nutrition A 377IU |
8% |
|
Nutrition C 14mg |
15% |
|
Folate 31mcg |
8% |
|
Sodium 165mg |
7% |
|
Calcium 177mg |
14% |
|
Iron 0mg |
2% |
|
Magnesium 22mg |
5% |
|
Potassium 275mg |
6% |
Nutrition data is calculated by a registered dietitian using an ingredient database nonetheless could well per chance well also soundless be thought to be as an estimate.
* Day-to-day Values (DVs) are the urged amounts of vitamins to eat day to day. Percent Day-to-day Price (%DV) figured out on weight loss program labels tells you how powerful a serving of a particular food or recipe contributes to every of those whole urged amounts. Per the Meals and Drug Administration (FDA), the on a regular foundation value is in conserving with a veteran 2,000 calorie weight loss program. Reckoning for your calorie needs or in the event you procure a health condition, you procure roughly of particular vitamins. (For instance, it’s urged that folks following a heart-wholesome weight loss program eat less sodium on a on a regular foundation foundation when compared to those following a veteran weight loss program.)
(-) Knowledge is now not for the time being obtainable for this nutrient. Need to you are following a favorable weight loss program for scientific causes, guarantee to search the advice of collectively with your predominant care provider or a registered dietitian to better label your own weight loss program needs.
